10/31/2018 – CrossFit Fixx
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10/31/2018

31
Oct

10/31/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Hump Day pump day!

Strength EMOM builds to a moderately heavy load with regard to strict technique. Moderate amount of reps, building to a mod-heavy load, with a shorter duration of time per set.

Workout is a short and sweet burn. Short duration, light load, low volume workout meant to finish of the legs off. Everyone rounding out at around 6-9 minutes.

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

3 ROUNDS

10 Calorie Row

10 Step-ups

5 Cat/Cows

5 Goblet Squats + :20 Hold at Bottom

Strength

E2MOM x 20 MINUTES

3 Back Squat

*Building during the E2MOM, after the 3 reps rest until the next even 2:00 mark

WOD

Back Squat (10 x 3 building each set)

Metcon (Time)

3 ROUNDS FOR TIME

30 Med Ball Cleans (20/14)

60 Double Unders

Cool Down

Metcon (No Measure)

3 ROUNDS

1:00 Bike @ Recovery Effort

5/5 Single Leg DL with Medball

10 Alt. Figure 4 Squats*

*Cross opposite ankle over the knee of the plant leg and slowly lower under control

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