04/03/2019 – CrossFit Fixx
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04/03/2019

3
Apr

04/03/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

First hurdle of the day is the 1k row. This is meant to be a test, so we want people all out sprinting and setting the fastest times they possibly can!

After a 5:00 rest period everyone will tackle a 7:00 AMRAP of Front Squats and HSPU. The time is short and the reps are small which means athletes should be going FAST! Weight on the bar should allow for challenging, but unbroken sets while the HSPU should be kept unbroken or to two sets tops. Most will finish between 5-7 rounds.

We finish the day with 2 max reps Front Squat sets using the same weight from the workout. This is going to really toast the legs! Athletes can take a short rest after the AMRAP before picking up their bar for the first set. Make sure the bar is in constant motion while working through a set. We don’t want to see athletes pausing for too long at the top of a Squat.

Warm-up

Warm-up (No Measure)

7:00 AMRAP

1 Wall Walk

3 Burpees

6 Air Squats

9 Sit-ups

Grab out BB:

5 Clean Deadlifts

5 High Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

WOD

I. FOR TIME

1k Row

-Rest as Needed-

II. AMRAP x 7 MINUTES

2 Front Squat (185/135)|(135/95)

4 Handstand Push-ups

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

2 Front Squat(135/95) Rx+ (185/135)

4 Handstand Push-ups

Strength

Front Squat (max reps)

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