10/11/2018 – CrossFit Fixx
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10/11/2018

11
Oct

10/11/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Moderate volume for our strength today. We want a challenge with a heavy weight for the Strict Press and KB Upright Row.

High lower body volume with the AMRAP. This should be a steady grinder workout where each round looks similar and stay around 2:00-2:30.

Warm-up

Warm-up (No Measure)

In Teams of 2 Complete…

200 Single Unders

100 Lunges

40/30 Cal Bike (Cap at 3:00)

20 (each) Synchro Bicep Curls

10 Synchro High Five Push-up (Slap hands at top of Push-up)

*Split work as needed, last 2 movement reps are each not total*

If time permits go through the below tempo movements:

5/5 SA Strict Press (31X1)

4/4 SA KB Upright Row (20X1)

7 Push-ups (30X1)

10 Single Ring Ring Row (31X1)

Single Arm Dumbell Press (2 x 10 (each arm) Strict!)

KB Upright Row (2 x 10 (Heavy))

Strength

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press (each arm)

10 KB Upright Row (heavy)

10 Strict Dips

10 Single Arm RIng Rows (each arm)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Air Squats

15 Wall Ball (20/14)

10/8 Calorie Bike

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