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 (No Measure)
In 8:00 work through…
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
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Hang Power Cleans (135/95) Rx+(155/105)
10 Back Squats
NOT FOR TIME
30 Barbell Roll-Outs*
*Slow and controlled, break up into as many sets as needed.