CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Heavy loading below parallel, moderate volume in set but low volume overall (no more than 15 reps at the heavy loading).
EMOM is moderate-high volume at a moderate load. Weight should be above normal Fran weights but not above Grace. Ideally :30 work/:30 rest.
Warm-up (No Measure)
2:00 on bike or rower (moderate effort)
15 reps total –
1 rep = L/R spider man + controlled kang squat (from bottom up) + 2 air squats
Back Squat (In 15 Minutes… Build to a Heavy Set of 5 (30X1))
EMOM x 11 MINUTES
5 Front Squat (135/95)
4 Push Press
*If you don’t make the minute, rest the following minute then start the next round at 1 rep less, each movement ex: 4,3,2