CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Strength- low rep, heavy load with hip-mediated push. Athletes will have time to accomplish 4-6 lifts within the 12 minutes.
WOD- Aim between 10-15 mins. Weight is moderate light load w/higher reps. Pick a load you can do 10-15 reps UB when fresh.
Warm-up (No Measure)
Run 400m as a group, then..
Rd 1: 400m run into 10 scap pullups and 10 jump squats
Rd 2: 200m jog into 10 jump, kip, or strict pullups and 20m bear crawl
Rd 3: 100 jog into 10 inch worm pushups and 20m walking lunge w/twist
5 strict press
5 behind the neck strict press
5 dip/hold/stand + press (under control)
cover POP of Push Press, then..
5-8 reps of dip/hold + drive press (fast)
5-8 reps of full movement
5-8 reps of full movement (light load)
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Push Press
Push Press (build to heavy set of 3)
20 Push Press (115/75)
(15:00 Hard Cap)