No Classes Thanksgiving Day.
Turkey Burn workout, Friday at 8:30am! All other classes cancelled that day.
No Rowing Class this Saturday.
Remainder of schedule is the same.
CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Deadlift is moderate in volume. We want athletes to build up to 30-50lbs. over what they are going to use for the workout. The load should be pretty heavy on the last set of 5. 12 minutes on this section.
WOD- Deadlifts should be done in sets of 5 or 10, weight should be something challenging but doable. The volume is pretty high, with moderate-heavy load on the barbell for Deadlifts.
Build 30-50lbs past your workout weight
Deadlift (5 x 5)
Deadlifts (185/125) RX+ (225/155)
**GHD if available or able
Warm-up (No Measure)
With moderate weight KB…
AMRAP X 6 Minutes
5/5 Single Leg RDL
5/5 Single Arm Russian KB Swings
:20 Hollow Hold
:30 Each Leg
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch