Gym Holiday Party is Saturday, 12/8 from 6-8pm (probably later..) at the Yardhouse at Park Place Mall!
Come and go as you please and have some food & drinks with your Fixx friends. You will not have to workout! See you there!!
CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Holy Legs! Following all the upper body from yesterday, we are going to hit the legs hard today.
Strength is going to be heavy loading weightlifting for a moderate duration. The key here is speed and confidence.
The workout today is going to have body weight and weightlifting movements with light to light moderate loading for a moderate duration. EMOM style, we want athletes working for :40-:45. Scaling load and volume is going to be key.
Warm-up (No Measure)
:30 Wall Sit
1:00 Bike @ EZ Effort
Then w/ empty BB..
:30 Back Rack Elbow Punches
:30 Front Rack Elbow Punches
5 Front Squats
5 High Hang Squat Cleans
5 Above the Knee Squat Cleans
Hang Clean (1 x 1)
AGAINST A 15:00 CLOCK
Build to a heavy Hang Squat Clean
EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls (20/14)
Minute 3 – 8 Hang Squat Clean (75/55) Rx+(95/65)
5:00 Slow Pedal or Foam Roll Smash