11/13/2018 – CrossFit Fixx
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11/13/2018

13
Nov

11/13/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Start the day off with an extended warm-up of Jump Rope Practice.

The workout is 3 Sets: 2 rounds for time of 20/15 Calorie Bike, 20 DB Push Presses (50/35)(35/20) and 50 Double Unders, with 2 minutes rest after each set. The score for today is time for each set. The goal is to find a pace and stick to it for each round, we want the pace to be fast but sustainable for 6 rounds total.

WOD is high in volume, moderate-heavy load with longer time duration. 20/15 Calories on the Bike should take no longer than :50-1:10. 20 DB Push Presses should take around :40-:50. Weight should be something that athletes can do 20 reps in 2 sets. 50 Double Unders should be done in :45 or less. Scale Double Unders to 75 Singles. Overall, each set should take between 5:00-6:00

Warm-up

Warm-up (No Measure)

3:00 Pedal on the Bike. 🙂

Warm-up (No Measure)

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Following this, talk about double unders and give 2-3 minutes to practice

WOD

Metcon (3 Rounds for time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike

20 DB Push Press (35/20) Rx +(50/35)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

Finisher

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

Ring Rows (score highest set)

Bent Over Row (3 x 8/8)

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