10/23/2018 – CrossFit Fixx
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10/23/2018

23
Oct

10/23/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Workout will be leg intensive. Moderate duration, high volume at light loading for everyone. Goal is around 5-6 rounds. Wall balls should be done in 2 to 3 sets at the most tired states. Box Jump overs done at steady pace should be done in approximately 30 seconds.Volume is the game today. 6 Rounds means 180 Wall Balls and 90 Box Jump Overs!

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 at Each Station

Air Squat

Ring Rows

Alt. Step Back Lunges

Right Side Plank

Left Side Plank

SPECIFIC WARM UP

10 Min Squat Therapy // 5 Min Box Jump Over

Box jump practice 5 reps each:

Step Ups

Step Overs

Box Jumps

Box Jump Overs

Lateral Box Jump Overs

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

30 Wall Ball (20/14)

15 Box Jump Over (24/20″”)

Finisher

Metcon (Time)

FOR TIME

40 Strict Hanging Knee Raises

80 AbMat Sit-ups

Accumulate 2:00 Plank

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