01/09/2019 – CrossFit Fixx
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01/09/2019

9
Jan

01/09/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength work is going to be a heavy movement in a longer duration. During first warm-up sets give a minute to 90 seconds rest. For our later sets, going into our three rep max, we’re looking for about 2-3 minutes of rest. The key is to treat every set like its a three rep max. Control on the descent and explode up to standing.

The workout today has weightlifting and gymnastics movements combined with a monostructural movement that will hit the hips and shoulders. The volume is moderate with moderate to long duration. All movements should be done in their designated minute. The minute of rest we want to use to try and bring our breathing and heart rate back down.

Warm-up

Warm-up (No Measure)

SQUAT WARMUP

3 ROUNDS

10 Groiners

10 Squats*

:30 Wall Sit

1:00 Bike @ EZ Effort

*Holding light plate with arms extended, squat therapy drill

Strength

Back Squat (3RM)

WOD

Metcon (Weight)

EMOM x 18 MINUTES

Min 1 – 10 Back Squats (115/75) Rx+(155/105) + 30 Double Unders

Min 2 – 10 Burpee Over Bar + 30 Double Unders

Min 3 – Rest

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