02/12/2019 – CrossFit Fixx
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02/12/2019

12
Feb

02/12/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Pacing is key today. The volume is pretty high, make sure you scale this workout appropriately. For 25/20 Calories on the Bike should not take any longer than 2:15, scale the calories down if necessary. 25 Up-Downs shouldn’t be a problem and should not take any longer than :45. The weight on the KB should be something that athletes can finish in 2-3 sets with minimal rest in between sets. We want athletes to finish 50 reps in 1:00-1:30.

Challenge yourself to go unbroken on the Double Unders if possible, this should take no more than 1:00. Overall, we’re looking at 4:30-5:00 per round. We want everyone to get 4 rounds.

Warm-up

Warm-up (No Measure)

AMRAP x 8:00

10 Single Leg KB Romanian Deadlift

5/5 Alt. KB Push Press

10 Dual KB Front Rack Alt. Lunges

25’ KB Cross Body Carry (R/L)

20 Dual KB Flutter Kicks

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Calorie Bike

25 Up-Downs

50 Kettlebell Swing (35/26)Rx+(53/35)

75 Double Unders

Finisher

UPPER BODY + POSTERIOR

3 SETS

10 DB Curls

10 DB Good Morning

10 DB Floor Press

-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

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