05/09/2019 – CrossFit Fixx
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05/09/2019

9
May

05/09/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Long duration of triplet of monostructural, heavy weightlifting, and gymnastics

for our workout. Low volume with moderate intensity. This workout will get grippy fast and light up the forearms so look for those athletes that will start to slow down due to this.

For the 300m run we want our athletes to push the pace as always looking for sub 2:00. The Russian Swings should be done unbroken, expect our advance athletes to finish around :30-:40 and we want to hold everyone else accountable to staying under 1:00. The rope climbs are where the challenge lies today, so 1:30 is the goal for all athletes here. There is a

20:00 cap for all athletes so we are looking at no more than 4:00 a round.

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES (with Light-Moderate KB)

5/5 Single Leg KB Deadlift

5/5 Single Arm Ring Row

5 Strict Knee to Elbow

+1 Burpee Broad Jump

WOD

Metcon (Time)

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings

(53/35) Rx+(70/53)

3 Rope Climbs

*20:00 Cap

Finisher

BUNS & GUNS FINISHER

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

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