03/30/2018 – CrossFit Fixx
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03/30/2018

30
Mar

03/30/2018

CrossFit Fixx – CrossFit

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Warm-up

2 min light jog

2RFQ

5 air squats

2 rope climbs-ups (Laying flat on the floor pull body to standing position on the rope)

:30 second plank

5 kettle bell swings (Focus on hip drive and tilt)

50m sled pull (empty sled)

2 20m shuttle runs

:30 seconds wall sit w/slam ball torso twist

Mini Strength

5 minutes Alternating Dumbbell Snatch Test (AMRAP – Reps)

100 Alternating Dumbbell Snatch Test

Rx 50/35

Rx+ 70/50

Note: If athlete was able to perform all 100 reps under 5 minutes athlete they should use a heavier DB next time.

Strength

Sled pull (2×2 50m pull)

Pull weighted sled set distance.
2x45lbs male

2x35lbs female

Rope Climb (2×2)

Metcon

Isometric (No Measure)

How strong is your mental game?

2.5 minutes Wall sit

2 minute plank

1.5 minute L-sit

1 minute superman
2 Rounds (12 minutes) :30 seconds rest between rounds

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