CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Strength/skill session will be an untimed section to work on a clean complex for 5 sets. Volume is low, weight will be moderate to moderately heavy, and time we spend here will be about 15 minutes. Looking to work up to a load that is technically safe and sound before calling a set your “first set”.
Workout is a couplet of weightlifting and monostructural implements. Load here should be moderately heavy, duration will be moderate, and volume is moderate. Everyone finishing out at 10-12 minutes. Cap at 12 for today.
Warm-up (No Measure)
8 min AMRAP (4-5 rounds)
20 Jumping Jacks
15 KB SDHP
10 KB Goblet Squats
5 KB Glute Bridges
5 min Flow-bility
Single Side Groiner with Thoracic Twists
Ankle Opener (In lunged position, drive knee over the foot while keeping heel down)
Repeat on other side
Hang Power Cleans – Sweep. Jump and catch
High Hang Squat Clean – Jump and drop
Hang Squat Clean – Sweep. Jump. Drop.
Above the Knee Power Clean
High Hang Squat Clean
Hang Squat Clean
*Build in weight as you go.
Hang Power Clean (5 x 1 log highest weight)
High-Hang Clean (5 x 1 log highest weight)
Hang Clean (5 x 1 log highest weight)
Hang Squat Clean (115/75) Rx+ (185/125)
*Run 200m after every set