01/22/2019 – CrossFit Fixx
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01/22/2019

22
Jan

01/22/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

We calm things down a little bit (just a little bit…this workout is tougher than it looks!) on Tuesday with a pretty simple triplet of Lunges, Slams, and HSPUs.

Skill session is intended for practice, play and recovery. This is NOT INTENSITY. This is mechanics and consistency.

WOD – Fast cycle time for all movements, little to no rest during sets and little to no rest between sets. Fittest athletes will complete quickly, ranging from sub 12 to 14 min.

Complimentary movements will allow for big sets. In the HSPU, try to limit time per round on the movement to 2:00-2:30. Preferred scale is DB Push Press.

Warm-up

Warm-up (No Measure)

AMRAP x 10 Minutes

1:00 Bike or Row

5 Inch Worms + Down Dog

10 Double DB RDL

5/5 SA Half Kneeling Strict Press (hold other DB in Front Rack)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

60 Walking Lunges

40 Slam Ball (20/15)

20 HSPU

Skill Work

EMOM x 10 MINUTES

Min 1 — 5-8 Reps of HSPU or HSPU Skill*

Min 2 — Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

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