10/09/2018 – CrossFit Fixx
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10/09/2018

9
Oct

10/09/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today the volume is pretty high. The strength is going to be a lot of reps including warm-up sets, at a moderate load. Shoulders should be very warm before starting working sets.

The workout looks simple but will get pretty tough halfway through. Overall, athletes will perform 280 Double Unders and 70 Shoulder to OH (115/85)(95/65), definitely high in volume, moderate loading and short time duration

Warm-up

Warm-up (No Measure)

7 minute AMRAP (60% effort) – at 3 minute mark

30 Single Unders/20 Double Unders or DU attempts

10 PVC Pass Through

10 PVC Sots Presses

10 SA DB Push Presses (w/ :02 pause at the top)

10 Hollow Rocks

Specific Warm-up: Break Out Barbell – athletes will perform 7 reps

Push Press (Focus on aggressive hip drive)

Push Jerks (Focus on proper landing position)

Dip + Jump w/o the BB (Focus on proper split position)

Dip + Jump Punching Arms OH

W/ the BB, Dip and Hold (Looking for a straight dip down and a upright torso)

W/ the BB, Split Jerk (Focus on aggressive hip extension and proper landing)

Strength

SPLIT JERK

5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recovery.

WOD

Split Jerk (5-4-3-3-3)

Metcon (Time)

7 ROUNDS FOR TIME

40 Double Unders

10 Shoulder to OH (95/65)

Rx+ (115/85)

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