09/17/2018 – CrossFit Fixx
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09/17/2018

17
Sep

09/17/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength – focused on building sound motor patterns and learning how to cycle the moderate-heavy bar. Keep bar below heavy, as in no missed reps today. We want to see fast action of the hips and fast turnover of the bar.

WOD – 2-2:30 max time frame on each run, should be FASTER than run pace for Nancy…less interferance with the legs. Barbell relatively light with sets close to unbroken. Time cap of 17 mins. Try to finish around 13!

Warm-up

Warm-up (No Measure)

General warmup – 2 rounds:

200m jog (moderate-fast pace)

10/10 alt. lunges

10 burpees

10 barbell press

Push press warm up

5 reps dip and hold (focus on vertical torso)

rest

5 reps dip and drive (no press-focus on vertical torso and speed of hips)

rest

5 reps full movement (:01 pause overhead, coach calls reps)

Strength

ON A 15:00 CLOCK

Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

Push Press (Build to a Moderate-Heavy 5 Rep Push Press)

WOD

Pushing Nancy (Time)

“Pushing Nancy”

5 ROUNDS FOR TIME

400m Run

15 Push Press (95/65)

Rx+ (115/75)

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