05/10/2019 – CrossFit Fixx
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05/10/2019

10
May

05/10/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our strength today is going to have two different weightlifting movements, the front squat and push press.

Both are going to challenge athletes to maintain strong positions. We have a longer duration with low volume and heavy loading. Athletes should be aiming to PR as this is a repeat of tests we did a few months back in January.

Our workout today is going to be body weight with a light weightlifting piece. The loading is moderate to moderate-heavy with very short duration. Athletes should be trying to blaze through this one and leave it all on the mat. With only 5 minutes, any rest should be minimal as this will eat precious time on the clock. The legs and arms are going to be burning coming off the strength and while trying to sprint through this quick AMRAP. Get it!

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 SA KB Press/Push Press

10 KB Swings

Strength

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as NeededON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

Front Squat (1 x 3)

Push Press (1 x 3)

WOD

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

50 Air Squats

25 Hand Release Push-ups*

50 Plate Ground to Overhead

(25/15) Rx+(45/25)

*Feet Elevated on Plate

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