01/28/2019 – CrossFit Fixx
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01/28/2019

28
Jan

01/28/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

There is no better way to start the week than some high volume squatting. Today’s strength will build in load for the first 5 minutes and go from light-moderate to moderate to moderate-heavy. For the last 5 minutes we are looking to maintain a load that rides the line on heavy. This volume will catch up quickly if they are taking too big of jumps between minutes.

Our workout is a total leg burner. This will have you feeling like there is lava in your quads and it doesn’t stop till it’s over. 20:00 cap for the workout.

Warm-up

Warm-up (No Measure)

ROXANNE burpee warm up

Perform 1 Squat every time you hear “Roxanne” and 1 burpee every time you hear “red light”.

Then:

8 Min AMRAP

30’ Duck Walk

20 Groiners

10 High Box Step-Ups

Strength

EMOM x 10 MINUTES

3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Back Squat (10 x 3)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

30 Wall Ball (20/14)

30/25 Cal Bike

30 Box Jumps (24/20)

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