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 (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..
7 front squats
7 push presses
TABATA (:20 on/:10 off) 4 mins total
P1: Bike for calories
P2: Thrusters (empty bb)
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
5:00 EZ Pedal on Bike