CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
High burpee and barbell volume under time constraint. Move very quickly through the bbell movements to allow for as much time as possible w/burpees.
Shooting for sustainable numbers, ideally aiming for 8-12 and holding that count through entire WOD. Try for fast transistions in the first 3:00 and try to lower the heart rate during the rest minute to hit it hard again.
Warm-up (No Measure)
2 rounds…Progress movements from R1 to R2:
10 med ball deadlifts – 10 med ball G2OH
10 med ball front rack lunges – 10 med ball OH lunges
10 med ball push press – 10 med ball push jerk
10 med ball front squats – 10 med ball thrusters
2 rounds with light plates or db’s:
10 shoulder circles forward/backward
10 front raises
10 side raises
6 dive bomber push-ups
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Minute 1 — 10 Sumo DL High Pull (75/55) + Max Burpees for Remainder of Minute.
Minute 2 — 10 Hang Clean (75/55) + Max Burpees for Remainder of Minute
Minute 3 — 10 Hang Snatch (75/55) + Max Burpee for Remainder of Minute
Minute 4 — Rest Full Minute
*Score is total Burpees
**hang power or muscle cleans & snatches are permitted RX