05/03/2019 – CrossFit Fixx
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05/03/2019

3
May

05/03/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The first half of class is going to be completely geared towards strength.

Athletes will try and get to their heaviest 5RM Back Squat, making 2-3 heavy

attempts. For newer folks keep their weight light-moderate and just get some exposure to the movement.

Following a 5:00 break athletes will charge through a 2:00 sprint on the Bike. This should be an all out effort right from the start…athletes are looking to keep the RPM’s as high as you possibly can to maximize Cals. Guys should be looking

to get 40+ Cals and ladies should try for 30+ cals.

Warm-up

Warm-up (No Measure)

Partner Warm-up

AMRAP x 10 MINUTES

P1: Bike

P2: 10 KB Deadlifts + 10 Russian KBS + 10 Goblet Squats

WOD

I. ON A 20:00 RUNNING CLOCK

Build to 5RM Back Squat

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t Efforts

Back Squat (1 x 5)

Max Calorie Bike (2 minutes) (Calories)

2 minutes to max calories on bike (max effort)

Cool Down

1 round…

P1: 3:00 Bike (easy)

P2: 1:00 Saddle Pose

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

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