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 (No Measure)
EMOM x 6
Min 1: 5 Up-Downs + MAX Air Squats
Min 2: 5-7 Push-ups + MAX Ring Rows
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)
California Love (Time)
30 Squat Clean & Jerk* (115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees
after the 30th rep.
5:00 Foam Rolling
*Focus on quads and hips