12/13/2018 – CrossFit Fixx
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12/13/2018

13
Dec

12/13/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

20:00 of interval work today is going to test people’s shoulder + back endurance but move to finish with roughly 1:30-1:00 of rest. This means people should be able to work through their KB Swings unbroken, their Burpees should take no more than 1:30, and T2B should be completed in 3 sets even when fatigued.

For the Finisher we are looking to challenge everyone not through weight but through repetitions. Use light DB’s for the first set with the goal of 40 unbroken reps in mind.

Warm-up

Warm-up (No Measure)

3 Rounds (or 7:00)

50’ Up-Down Broad Jumps

50’ Shuttle Run

10 Shoulder Swings

8/8 SA KB Push Press

WOD

Metcon (Weight)

EVERY 4:00 x 5 SETS

15 Kettlebell Swing (35/26) Rx+(53/35)

15 Burpee

15 T2B

Finisher

Metcon (Weight)

3 SETS

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

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