CrossFit Fixx – Bootcamp
Today’s Goals & Stimulus
We are looking for some fast paced action today! Athletes should be looking to get through their Cals on the Bike in 2:00-2:30, but try to hold a certain RPM from Round 1-5.
For the Power Cleans, we really want to efficiently cycle the barbell. Light weights today — err on the side of going lighter. Everyone should be focused on making hip contact every rep even with the light weight. These 15 reps should be around 1:00, and no more than 1:30!
For the HSPU, people might be surprised on how challenging these will be with heavy legs but we still want to see everyone completing their 9 reps in 2-3 sets. Try to finish around :45-1:00.
Cap is 22:00 to finish everything today, so scale as needed!
Warm-up (No Measure)
AMRAP x 10 Minutes
10 Alternating Single Arm Power Clean
1 Wall Walk + :20 Handstand Hold
5 ROUNDS FOR TIME
21/18 Calorie Bike
15 Power Cleans (75/55) Rx+(95/65)
*Sub Pike Push-ups on Box or H.R. Push-up