03/06/2019 – CrossFit Fixx
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03/06/2019

6
Mar

03/06/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The Extended Warm-up should stay moderate in volume. Athletes should start light and work their way up to workout weight. Really use this part to work on techniques and figure out the right way for each individual.

The workout today is higher in volume and is supposed to be heavy in load. The weight should be heavy but this is only if athletes can maintain form for all 40 reps. Scaling will be huge today, make sure you understand the stimulus of the workout and scale the weight properly.

Warm-up

Warm-up (No Measure)

General Warm-up (8:00 Total)

1 Round each

P1: 2:00 Bike (EZ Effort)

P2: AMRAP of 10 Air Squats + 10 Groiners + 5 Broad Jumps

1 Round each

P1: 2:00 Bike (Mod Effort)

P2: AMRAP of 5 Perfect Push Ups + 5 Piked Shoulder Taps (each) + 5 Scap pull-ups

Extended Warm-up

10:00 to Build Load & Refine Technique for Workout

WOD

The Cali Bear (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105) Rx+(225/155)

**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Clean and Jerk (Cali Bear)

Log sets and reps at heaviest weight

Cool Down

FOAM ROLLING

3:00 Focus on Upper Back and Shoulders

3:00 Focus on Quads and IT Band

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