12/31/2018 – CrossFit Fixx
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12/31/2018

31
Dec

12/31/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Let’s strap in and get ready to finish off 2018 on a high note! Today we tackle a classic Crossfit Benchmark, Elizabeth, but we add on an extra twist…instead of following the rep scheme of 21-15-9, we ADD a round of 27 to the beginning of the workout! Dreams do come true!

Lots of volume for the workout today. 72 Power Cleans and Ring Dips are going to be big numbers.

Scale load on the Barbell to allow for quick singles the entire workout. For our Ring Dips work through each round in 3-4 sets. We are giving a 14:00 Time Cap for today.

Warm-up

Warm-up (No Measure)

3 Rounds, Increasing Effort on Bike Each Round…

1:00 Bike

20 Step Back Lunges

10 Bent Over Row (w/ empty barbell, :02 pause at chest)

10 Jump Squats (focus on powerful, not high jump)

10 Barbell Good Morning

Barbell Specific Warm-up For Clean…

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Hang Power Cleans

5 Reps Up and Down the Body…mid-shin, mid-thigh, tall…

WOD

FOR TIME

“ELIZA-PLUS”

27-21-15-9

Power Clean (95/65)Rx+(135/95)

Ring Dip or HR Push-up

“Eliza-Plus” (Time)

FOR TIME

27-21-15-9

Power Clean (95/65) Rx+(135/95)

Ring Dip or HR Push-up

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