03/13/2019 – CrossFit Fixx
Call Us: (520) 300-4109

03/13/2019

13
Mar

03/13/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Intensity is the name of the game today. As the reps and time decrease, we want the intensity to increase. In the first AMRAP, we’re looking at 3-4 rounds for everyone. In the second and third AMRAP, athletes should be able to increase the pace, they should maintain almost the same number of rounds.

For DB Thrusters today, the focus should be on cycling the reps and avoid crashing to the bottom of the squats, timing and and position on the DBs will be the most critical element here. Box Jump Overs could get pretty hectic after squatting and running, make sure you are ready to jump especially on rep 1. Overall high intensity workout with moderate-light loading and moderate-high volume.

Warm-up

Warm-up (No Measure)

3 Rounds (Increase effort each round)

200m Run

15 Air Squats

10 DB Strict Press (Light)

5 Burpees

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

10 DB Thrusters (20/15) Rx+(40/30)

8 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 x MINUTES

100m Run

8 DB Thrusters (20/15) Rx+(40/30)

6 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 x MINUTES

50m Run

6 DB Thrusters (20/15) Rx+(40/30)

4 Box Jump Over (24/20)

Pump Session

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

Leave a Reply