12/17/2018 – CrossFit Fixx
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12/17/2018

17
Dec

12/17/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

What a way to kick off the week! A “Fran-ish” metcon and some heavy back squats post-workout.

Moderate-low volume, light weight…we are looking for a sprint effort. Only 27 reps of each movement each set. Essentially we have ½ Fran followed by ½ Fran. Unbroken and FAST! We would like no more than 4:00 on each set. Today should be a sprint effort.

Post workout strength today…this will necessarily involve some pre-exhaustion. Athletes should be aware of this and understand that their numbers might not be as high as if they were completely fresh. Hold the mechanics!

Warm-up

Warm-up (No Measure)

Partner WU (Switch Back and Forth)

2 Rounds

Partner 1 – 10 Forward/Back Leg Swings Each Leg

Partner 2 – 6 Fire Hydrants Each Leg

2 Rounds

Partner 1 – 10 Tuck Jumps

Partner 2 – 10 Air Squats

2 Rounds

Partner 1 – :30 Pigeon Each Leg

Partner 2 – :30 Calf Stretch Each Leg

WOD

Fran-ish (Time)

“FRAN-ish”

2 SETS

12-9-6

Thrusters (75/55) Rx+(95/65)

Pull-ups

-Rest 2:00 Between Sets-

Strength

Back Squat (3-3-3-2-2-2)

POSTWORKOUT

Back Squat

3 x 3 @ 75% (moderate-heavy)

3 x 2 @ 80% (heavy)

*Work Quickly…Roughly based on 1RM

Cool Down

3:00-5:00 on Bike Slow Recovery

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