05/06/2019 – CrossFit Fixx
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05/06/2019

6
May

05/06/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today is going to be a long sweatfest! Athletes should be trying to move at a

consistent 80% pace… The 400m run should take under 2:45.

Our Barbell GM’s should be done at a slower controlled pace to ensure proper hinging forward. The Strict Sit-up might be a new one for some folks…no throwing of the arms!

After the AMRAP we are going to chase the pump with some max DB sets

of Deficit Push-ups, Bent Over Rows, and Hammer Curls.

We want athletes shooting for minimum 15+ reps so for the first round have everyone go a little lighter and then increase weight from there if needed. if it’s nice out take the DB’s outside and get tan while you chase the pump!

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1: Shuttle Runs

Min 2: :40 Russian KB Swing

Min 3: :20 Russian Twist + :20 Hollow Hold

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be

performed

Finisher

SUNS OUT, GUNS OUT FINISHER

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets

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