03/21/2018 – CrossFit Fixx
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03/21/2018

21
Mar

03/21/2018

CrossFit Fixx – CrossFit

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Warm-up

400m light jog

5 min AMRAP

5 BB Back squats to 12″ box

5 push ups

5 BB cleans

5 air squats

5 BB thrusters

Strength and Conditioning

Athletes will have 20 minutes for strength

Rx 7×1 (7 singles at 85-90% of 1 rep max) athletes should use the first 5-7 minutes to work up to the Rx weight

Scaled (athletes who have NOT established a 1 rep max)

3-3-3-2-2-1-1

***Be sure to give yourself enough rest between lifts***

Back Squat (7×1)

1-1-1-1-1-1-1

85-90% of 1 rep max

Scale

3-3-3-2-2-1-1

1-rep max

Metcon

4 RFT (Time)

4 RFT

400m Run

15 Thrusters 95/65

Mobility

Glute smash w/Lacrosse ball

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