CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Lifting – low volume, heavy loading. Heavy OH with squat with high demand on the shoulders and midline.
WOD – light loading, high volume, with moderate time duration.
Warm-up (No Measure)
6 minute AMRAP
10 jumping jacks w/ clap behind back
10 PVC passthroughs
10 air squats (at 3:00 switch to overhead squat)
10 groiners w/thoracic twist and reach the ceiling
PVC away, barbells out
1 set slow and with purpose..
8 BB good mornings
8 behind the neck presses
8 OHS w/ 2 second pause at bottom
15:00 to Build to a Heavy 3 Rep OHS
Overhead Squat (15:00 to Build to a Heavy 3 Rep OHS)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
3-6-9-12-15 and so on….
OH Squat (95/65)
T2B or Hanging Knee Raises
-rest 1 minute between rounds-
*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.