CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
4×7 deadlift should start w/moderate set and build to the “heaviest” set of 7 for the athlete, for the day. Not looking for any failed reps below rep #5 or #6.
WOD – Dave Spencer’s last day at Fixx! Workout is comprised of 3 of Dave’s favorite moves: rowing, bench, and deadlift. Perform in two heats to have half the class spot bench while other half works. Good luck, Dave!!
Warm-up (No Measure)
Break out barbells and start with some leg swings holding onto “flagpolled” bbell. Then squat on coach’s call:
5 reps from waist to mid-thigh
5 from waist to above knee
5 from waist to below knee
-rest, barbells down-
5 tempo squats from waist to mid-shin
Start Moderate and Build to each set to Heaviest Set of 7
follow-up each set with 7 hand-release push-ups
(12:00 clock to accomplish)
“Spencer for Hire” (5 Rounds for time)
Every 2 minutes for 5 Rounds
12/10 Cal Row/Bike
7 Bench Press (135/95)
7 Deadlifts (225/155)
Score individual rounds by time.
Remaining time in each 2 minute segment is your rest.