01/24/2019 – CrossFit Fixx
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01/24/2019

24
Jan

01/24/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Yesterday we got to focus on consistency, today we focus on intensity!

For today’s workout we are looking for 5-6+ rounds from most people and we are focusing heavily on the Barbell. Athletes should have a weight set up that will allow them to get through the HPC in 2 sets for the entire workout. We want to see the Back Squats unbroken today, and while this will take some mental toughness and grit, everyone’s chosen weight should allow them to grind the reps out.

Maintaining proper positioning during the Finisher is going to be tough after the 15:00 AMRAP.

Warm-up

Warm-up (No Measure)

In 8:00 work through…

2 Rounds

40 Jumping Jacks

10 Barbell Deadlifts (focus on lat engagement)

30 Mountain Climbers

16 Elbow Punches

20 Alt. V-ups

10 Barbell Back Squats

Then as a class, move through:

7 Hang Muscle Clean

7 Hang Power Clean

5 Hang Power Clean + Back Rack Practice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

10 Hang Power Cleans (135/95) Rx+(155/105)

10 Back Squats

Finisher

NOT FOR TIME

30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.

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