10/17/2018 – CrossFit Fixx
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10/17/2018

17
Oct

10/17/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lots of cardio today! For the workout, the run should be done in :45-1:00. Athletes should be picking a fast pace and try to stick to it. The 50 Double Unders should be done in :40 or less. Now athletes will have 1:20 to perform as many Thrusters as possible, the load should be light enough that they can move consistently, we’re looking for at least 10-15 reps. The 1:30 rest in between should be enough time for them to recover and hit it hard again. The goal is to keep the intensity high throughout all 4 sets.

The cool down should be for quality; as such the intensity will be pretty low. Overall, the volume is moderate, with moderate loading and shorter time domain.

Warm-up

Warm-up (No Measure)

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments…

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

WOD

Metcon (4 Rounds for reps)

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time…

Max Thrusters (75/55) Rx+ (95/65)

-Rest 1:30 between sets-

-Score is reps of thrusters-

Cool Down

Metcon (Weight)

AMRAP x 10 MINUTES

FOR QUALITY

5/5 Windmills

5/5 Single Leg RDL

:30 Bar Hang

1:00 Deadbugs

*Use a moderate load for Windmill / RDL

-Score weight. Note rounds/reps in notes-

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