CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
A true strength session with heavy sets of 3 on the bench press. Today we have a full 20 minutes to build to as heavy of a set as possible.
The AMRAP is designed for all out sprint efforts by each of the 3 partners. Teams can
break the length up as they see fit, but each time they are on the bike it should be a sprint.
Once one member starts to lose intensity, they should hop off and let the next partner
have at it. A suggestion is 15 seconds hard sprint, 5 seconds of transition for every athlete.
This puts them at a 15 second sprint every minute.
Warm-up (No Measure)
3 Rounds of a graduated warm-up w/light DBs
1:00 row then 8 reps each of…
Air Squat → Jumping Air Squat → Jumping Split Lunges
DB Strict Press → DB Push Press → DB Push Jerk
Push Up → Dive Bomber Push Up → Clapping Push Up
Sit Up → Bicycle Kicks → V-Up
*Each round starts off with 1:00 on a rower, movements get progressively more difficult
Teams of 3…
ON A 20:00 RUNNING CLOCK…
Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes.
Bench Press (1 x 3)
Log individual weight here for records
AMRAP x 10 MINUTES
Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.