09/25/2018 – CrossFit Fixx
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09/25/2018

25
Sep

09/25/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

It’s “Twofer Tuesday” with a WOD consisting of the bike and the barbell.

Today’s workout is no joke where scaling and pacing becomes vital!

EMOM is long with rest becoming shorter as the workout goes on..

Pick a weight for the thrusters that can be done in about :40 or less.

Longer duration, light-moderate loading and definitely high in volume.

Warm-up

Warm-up (No Measure)

6 min AMRAP (60% effort)

5 inchworms w/2 pushups

10 air squats

10 slam balls

10 mtn. climbers (each leg)

5 broad jumps

Get barbells and perform on your own..

2x

7 front squats

7 push presses

1x

5 thrusters

TABATA (:20 on/:10 off) 4 mins total

P1: Bike for calories

P2: Thrusters (empty bb)

-switch

WOD

Metcon (Weight)

EMOM x 20 MINUTES

Minute 1 – 10/8 Calorie Bike

Minute 2 – 10 Thrusters Rx+ (95/65) Rx (75/45)

*Utilize warm-up to find sustainable pace on bike and figuring out the barbell cycling / pace on the thruster

Cool Down

5:00 EZ Pedal on Bike

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