02/08/2018 – CrossFit Fixx
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02/08/2018

8
Feb

02/08/2018

CrossFit Fixx – CrossFit

Warm-up

20 Neck rolls (10 each direction)

20 Arm side to side twist palms facing up as you stretch

20 Knee to chest then out to the side

20 PVC OHS

3 x :30 Glute Bridge hold

3 x :30 HSH on Wall

3x :30 Jump rope

Strength

Over Head Lunges (5 x 10 5R/5L)

With Barbell in Over Head position athlete will perform a lunge. (1 rep includes right and left leg)
Athletes should start with the bar and add 5-20lbs each set.

RDL (5×5)

Athletes should start at the TOP of the DL position with a flat back, and with legs as straight as possible (no bend in knee) bring the barbell down just below the knee until they feel a stretch on the glute and hamstring.

Athlete should start with Barbell and add 5-20lbs each set

Skill Review

With Barbell each athlete will perform 5 thrusters (Review technique for efficiency)

Strength and Conditioning

Thrusters/DU (Time)

30 Thrusters 45/35

90 DU

20 Thrusters 65/55

60 DU

10 Thrusters 95/75

30 DU

Mobility

1-3 minutes per side Glute smash with Lacrosse ball

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