10/02/2018 – CrossFit Fixx
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10/02/2018

2
Oct

10/02/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s workout is longer and provides a significant dose of volume especially in the pushup and situp.

Workout is high in volume, moderate in load, and long in duration. Move smooth and steady through each round. Weight for the DB Squats should allow for unbroken reps per round, push ups broken into quick manageable sets, sit ups and run move steady in their respective paces. Times per round should not exceed 5 minutes.

Warm-up

Warm-up (No Measure)

10 Minutes (moderate DB…building in weight as you go)

5 Right Arm DB Arnold Presses (same side leg stepped back in a lunge)

50’ OH Walk

5 Left Arm DB Arnold Presses (same side leg stepped back in a lunge)

50’ OH Walk

100m Jog (Nasal Breathing)

*At 5 minute mark, switch the single arm presses for Single Leg RDL’s, and sub the 50’ OH Walk for OH Walking Lunges, 100m jog into a quick 100m Run.

WOD

Metcon (Time)

WORKOUT

5 ROUNDS FOR TIME

10 DB Front Squats Rx+ (50/35) (30/15)

20 DB Deficit Push-up

30 Sit-ups (AbMat or GHD)

400m Run

Cool Down

10:00 Foam Rolling

Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.

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