12/12/2018 – CrossFit Fixx
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12/12/2018

12
Dec

12/12/2018

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

Warm-up (No Measure)

AMRAP x 10 Minutes

1:00 Bike

10 Alternating Single Arm Power Clean

1 Wall Walk + :20 Handstand Hold

WOD

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Calorie Bike

15 Power Cleans (75/55) Rx+(95/65)

9 HSPU*

*Sub Pike Push-ups on Box or H.R. Push-up

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