03/27/2019 – CrossFit Fixx
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03/27/2019

27
Mar

03/27/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the strength session we get in a lot of Push Jerk volume in a short amount of time. Athletes start with lighter sets of 5 and slowly increase the weight as they go. The goal for this portion of class is not to find a 3 RM, it is to get more efficient with the Push Jerk and learn to move quickly and explosively with the hips.

For the workout we are looking to get the shoulders FIRED UP with a more of overhead pressing. Athletes should tackle the DB weight with the goal to go unbroken each time they pick up the weights. Ideally we don’t want to see athletes fail the strict press then move weight up for the hip driven movements. The Double Unders will get tough and shoulders fatigue so ensure you know your scaling options!

Warm-up

Warm-up (No Measure)

7:00 to Work through…

20 Single Unders

10 Deadlifts

20 Single Unders

10 Bent Over Rows

20 Single Unders

10 Barbell Curls

20 Single Unders or 10 Double Unders

10 Strict Press

20 Single Unders or 10 Double Unders

10 Push Press

Strength

EVERY 2:00 FOR 7 SETS

BARBELL PUSH JERK

Sets 1-3…5 Reps

Sets 4-6…4 Reps

Set 7…3 Reps

*Start light and build to a moderate-heavy final set

Push Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Double Unders

5 DB Press (35/20) Rx+(50/35)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

20 Double Unders

10 DB Push Press

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

30 Double Unders

15 DB Push Jerk

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