03/05/2019 – CrossFit Fixx
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03/05/2019

5
Mar

03/05/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Hello Tuesday, Goodbye Legs! Our strength today is going to have weightlifting for a longer duration. The volume is low and loading is heavy. Athletes should be pushing for a 1RM today, possibly even a new personal best. Loading in this territory is going to be very demanding on form. There should be no wavering in position. Set up and midline stabilization is key today.

The workout is going to involve weightlifting and monostructural movements. The duration is short to moderate with high volume. We want to see big sets on the wall balls. The shoulders and legs are going to be really feeling it. Athletes should be aiming to finish the wall balls in 2 sets. When they get back to the rower they are going to want to keep the first set of 15 under a minute. Each round back to the rower should be increasing pace. The 20 calories should be around a minute, and the last set of 25 should be aiming for under 1:30.

Warm-up

Warm-up (No Measure)

AMRAP x 6

8 Cal Row

8/8 Banded Side Steps

16 Alt. Supermans

2 SETS

4 BB Kang Squats

8 Lateral Leg Swings

Strength

5-5-3-3-3-1-1-1

Back Squat

Back Squat (3 x 1)

WOD

Metcon (Time)

FOR TIME

50-40-30

Wall Ball (20/14)

15-20-25

Cal Row

12:00 Hard Cap

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