03/12/2019 – CrossFit Fixx
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03/12/2019

12
Mar

03/12/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The 15:00 strength portion is going to get athletes dialed in for their heavy Deadlifts in the workout. The goal is to work to something heavier than what will be used in the workout. If athletes are feeling really good, they can attempt a 2RM, but otherwise they should be thinking about proper bracing technique and as they climb in weight.

For the workout we want people MOVING on the Burpee Over Bar and Cal Bike. The main focus of the 3 movements is the heavy Deadlift…even though it will be lighter than what was built up to in the strength section it will still be a challenge! Today is a great day for athletes to better learn to move heavy loads under fatigue. Most will be looking at 1:45 per round.

Warm-up

Warm-up (No Measure)

3 Rounds (8:00 Cap)

10 Thoracic Spine Rotations

8 Barbell Jefferson Curls

8 Good Mornings

8/8 Alt. Back Rack Reverse Lunges

100m Run

Strength

ON A 15:00 RUNNING CLOCK

Build to a Heavy 2 Rep Deadlift

*Build 15-20% heavier than the weight for the workout.

Deadlift (1 x 2)

WOD

Metcon (Time)

10 ROUNDS FOR TIME

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

12/10 Cal Bike

20:00 Cap

*Log weight in notes

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