06/05/2018 – CrossFit Fixx
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06/05/2018

5
Jun

06/05/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Interval sprinting, 70-85% effort each round…not redlined but very fast throughout. Low load, moderate-high volume across all rounds. Goal is sub 4:00 each round for everyone, every time. Recovery should be just enough to allow lungs to come back for run.

Warm-up

Warm-up (No Measure)

3 Rounds for quality

8/8 single arm KB Arnold press (light-moderate)

8/8 bent over row (:02 down)

1:00 KB dead bug (:30 each arm, KB extended)

:30 max single unders

2 Rounds for quality w/ WOD KB weight..

7 swings (full ROM)

5 pull-ups

:15 rest

WOD

Interval Helen (5 Rounds for time)

5 SETS, EACH FOR TIME

400m Run

21 KB Swings (53/35)

12 Pull-ups

-rest 1 minute-

*Score EACH round! Goal is to get the same time each round. Time should be faster than avg. round in Helen.

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