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 (No Measure)
AMRAP x 10 MINUTES
P2: 10 KB Deadlifts + 10 Russian KBS + 10 Goblet Squats
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)
P1: 3:00 Bike (easy)
P2: 1:00 Saddle Pose
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)