04/10/2019 – CrossFit Fixx
Call Us: (520) 300-4109

04/10/2019

10
Apr

04/10/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

We start today with some extended warm-up. The focus for all athletes in this portion is to ensure proper technique so we shouldn’t be going for a 1RM today, keep it around 75%-85%.

For our benchmark workout today we will give classes 15:00 to finish but we really want to

try and get everyone done sub 12:00. The combo of Squat Cleans and Burpees are going to

get the lungs and legs burning, but the goal should be to complete 4-5 reps a minute to

offset the Burpees and give everyone time to finish. Burpees should only take :15-:20 so

modify to less reps or as many as possible in :20.

Warm-up

Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX Ring Rows

Strength

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 20-30% heavier than workout weight

Squat Clean and Jerk (1 x 1)

WOD

California Love (Time)

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (115/75)

Rx+(155/105)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees

after the 30th rep.

Cool Down

5:00 Foam Rolling

*Focus on quads and hips

Leave a Reply