12/11/2018 – CrossFit Fixx
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12/11/2018

11
Dec

12/11/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength is moderate in volume, heavy in loading. Prioritize integrity of movement over what’s on the bar. Looking for folks to get up to 75-85% of their 1RM front squat today, does not be a need new 1RM.

Workout will be a gut check…athletes will need the rest period to recover and hit the numbers each round. Moderate to long in duration, moderately high volume at moderate loads. We want 45s of work with 15 seconds transition time.

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded Squats (band or hip circle above knees)

:30 Goblet Squat Hold

5 Cat/Cows

5 Hip Circles Each leg

Strength

Front Squat

5-3-1-1-1

*5 moderate

*3 moderate-heavy

*1s build to heavy

Front Squat (5-3-1-1-1)

WOD

Metcon (Weight)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (35/20) Rx+(50/35)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

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