08/07/2018 – CrossFit Fixx
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08/07/2018

7
Aug

08/07/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

WOD is combo of weightlifting and monostructural with high demand on posterior chain and cardiovascular system. Moderately heavy load, moderate to high volume, moderate duration.

NFT partner session will get some accessory abs and posterior in.

Warm-up

Warm-up (No Measure)

Partner line drills w/slam ball:

2 rounds

A.) light jog down/back

B.) jumping jacks – up downs w/slam

2 rounds

A.) lateral shuffle

B.) 8/8 SL glute bridge – toy soldiers

2 rounds

A.) high knees

B.) stiff leg DL w/slam

2 rounds

A.) butt kickers

B.) slam ball

Group 400m run

WOD

Metcon (Time)

FOR TIME

3 Rounds

21 Deadlifts (245/165)

800m Run

Finisher

Metcon (No Measure)

NOT FOR TIME

3 Rounds for Quality

5 Partner Glute Ham Raises (or tempo Good Morning)

10 Partner Leg Throws

20 Synchro Plate Jumps

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