11/20/2018 – CrossFit Fixx
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11/20/2018

20
Nov

11/20/2018

Announcements

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.
Happy Thanksgiving!

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.

Warm-up

Strength

5-5-5-5-5

Deadlifts

Build 30-50lbs past your workout weight

Deadlift (5 x 5)

WOD

Metcon (Time)

FOR TIME

30-20-10

Deadlifts (185/125) RX+ (225/155)

60-40-20

Sit-ups**

**GHD if available or able

Warm-up (No Measure)

With moderate weight KB…

AMRAP X 6 Minutes

100m Run

5/5 Single Leg RDL

5/5 Single Arm Russian KB Swings

5 Inchworms

:20 Hollow Hold

Cool Down

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

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