04/26/2019 – CrossFit Fixx
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04/26/2019

26
Apr

04/26/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today, we will be testing a 1RM with longer duration. Athletes should be smart about their jumps and focus on really priming the body for the lifts at the lighter loads. Move with purpose from warming up with only the barbell, all the way up to max attempts.

Our workout today is short with weightlifting movements the load is moderate to moderate-heavy. Athletes should be moving FAST! You should be shooting for unbroken or big sets on the wall balls and quick singles on the power cleans.

Warm-up

Warm-up (No Measure)

2-3 Mins on Bike to get blood flowing then into BB warm-up…

5 inch worms

5 clean grip presses

5 clean grip presses in a quarter squat

5 push press

5 split jumps (no bar)

5 jerk balance (pvc)

5 split jerks

Modified Burgener Warm-Up

5 Down/Up (Shrug from high hang)

5 Scarecrow (shrug high elbows from high hang)

5 Muscle Clean (fast turnover and elbow punch)

5 Tall Clean (1/2) (land in half squat stance)

5 Tall Clean (full) (land in full squat)

Strength

ON A 20:00 RUNNING CLOCK…

Establish 1RM Clean & Jerk

Clean and Jerk (1 x 1)

WOD

Metcon (Time)

FOR TIME

30 Wall Ball (20/14)

5 Power Clean (155/105) Rx+(185/125)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

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