04/08/2019 – CrossFit Fixx
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04/08/2019

8
Apr

04/08/2019

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

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

each round.

WOD

Metcon (Weight)

PARTNER WORKOUT

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

Metcon (Calories)

AMRAP x 10 MINUTES

Max Cals on Bike*

*Score is total calories. Athletes can rotate in any order.

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