02/15/2019 – CrossFit Fixx
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02/15/2019

15
Feb

02/15/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The skill session is designed to get the athletes more familiar with cycling T2B as well as efficiently moving on box jumps. This will be low intensity skill work that will require a lot of focus.

We are looking for 2-3 sets at the most per movement in the workout today. The barbell is considered light for push presses, but the volume will add up quickly. Most will be near the 6 round range.

Warm-up

Warm-up (No Measure)

AMRAP x 10 (focus on movement at EZ pace)

1:00 Bike

10 Divebomb Pushups

10 Hollow to Arch Kip swings

10 Tuck jumps

5/5 Half kneeling single arm DB press

Skill Work

SKILL

10:00 Skill Prep Session for Toe to Bar and Box Jump*

*Work on progression and scaling for TTB and efficiency in Box Jump

WOD

Metcon (AMRAP – Rounds and Reps)

SIMULATED OPEN WORKOUT

AMRAP x 12 MINUTES

12 Push Press (75/55)Rx+(95/65)

12 Toes to Bar

12 Box Jump (24/20)

Finisher

CORE + POSTERIOR

2 SETS

Max Hollow Flutters in 1:00

Max Russian Twists in 1:00

Max Hip Thrusts in 1:00

-Rest as Needed-

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