07/19/2018 – CrossFit Fixx
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07/19/2018

19
Jul

07/19/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Fast, sprint style for all four rounds. Moderate loading, moderate amount of volume, and moderate to long duration. Scale to finish each round around 4-5 minutes max. Time to move!

Warm-up

Warm-up (No Measure)

Partner row x functional bodybuilding

(get out 45/25 plate, moderate DB, moderate KB, rower)

*partner 2 is timekeeper while partner 1 does continuous effort

2 rounds:

1: moderate row pace w/focus on breathing and leg drive

2: 5/5 lunges w/foot elevated on plate + 5 plate deadlifts + 5 plate ground 2 overheads

2 rounds:

1: 10 glute bridges +10 v-ups

2: 5 Filly presses + 50m filly carry (other side done in second round) (filly= 1 OH DB + 1 front rack KB)

2 rounds:

1: smooth controlled burpees w/hand release at bottom

2: 5/5 SA DB deadlifts + 5/5 strict DB curl to strict press

*move to work on snatch progressions

5 SA deadlifts (back flat, chest up, gaze forward)

5 SA DL to high pull (zip up ur jacket)

5 DB snatch (quick turnover to finish position)

WOD

Metcon (Time)

4 ROUNDS FOR TIME

25/20 Calorie Row

20 Alt. DB Snatch (50/35)

10 Burpees

-rest 2:00 between rounds-

*Log total time including rest

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