12/20/2018 – CrossFit Fixx
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12/20/2018

20
Dec

12/20/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

In our 10:00 EMOM, we want to get people moving some heavy loads, a total of 30 Deadlifts. The first round of the EMOM should feel like a 7 on the difficulty scale (or 85%ish), from here athletes will add weight every minute, small jumps.

Fun interval work for today’s workout, :30 on/ :30 off, with 1:1 work ratio. The goal is for athletes to get as many reps/cals as possible in :30, which means no unnecessary rest time during the :30 of work. For the SDHPs we want athletes to either go unbroken or break them up in 2 sets with couple seconds of rest in between.

Warm-up

Warm-up (No Measure)

4 Rounds

:20 Bike Sprint

:40 Bike Recover

5 Single Leg RDL w/no weight Each Leg

5 Single Arm Suitcase Deadlifts w/ moderate weight Each Leg

Strength

Sumo Deadlift (10 x 3)

EMOM x 10 MINUTES

3 Sumo Deadlift

*Double overhand grip, same as you will use in the SDHP

WOD

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

:30 Sumo Deadlift High Pull (65/45) Rx+(75/55)

-Rest :30-

:30 AbMat (or GHD Sit-ups)

-Rest :30-

:30 Bike

-Rest :30-

Cool Down

BANDED STRETCHING — HAMMIES

2:30 Banded Hamstring Stretch

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