04/30/2018 – CrossFit Fixx
Call Us: (520) 300-4109

04/30/2018

30
Apr

04/30/2018

CrossFit Fixx – CrossFit

Warm-up

Today’s Goals & Stimulus

Tempo squats focusing on a slower descent to reinforce positions, and a quicker drive up to focus on speed out of the hole. Increase the weight on the last 2 squat sets to build those strength gains!

WOD is designed to be relatively light and moved through at a quick pace. Choose a weight that can be performed unbroken or within 2 sets per round! Move fast and crush! Goal is 3-5 minutes per round.

Warm-up (No Measure)

In teams of 3:

:30 each

bike/KB deadlift/ hold a squat

:30 each

bike/ KB russian swing/ air squat

:30 each

bike at workout pace/KB amer swing/ air squat

Strength

Back Squat (6-6-4-4-2-2)

15 mins

tempo 3 secs down x 1 up

Hips initiating the movement and not collapsing at the bottom.

sloooooow down!

WOD

Metcon (Time)

EACH ROUND FOR TIME

30 KB Swings (53/35)

30 MB Front Squats (20/14)

20/15 Calorie Bike

-rest 2 minutes-

30 KB Swings (53/35)

30 MB Front Squats (20/14)

20/15 Calorie Bike

-rest 2 minutes-

30 KB Swings (53/35)

30 MB Front Squats (20/14)

20/15 Calorie Bike
Score your FASTEST single round time.

Add other round times in notes.

Leave a Reply