CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
First section of today will be a bit of strength, but also focused on barbell cycling.
Moderate volume with moderate to heavier loads with focus on remaining as push jerks.
Workout will start quick, but slow as fatigue quickly sets into those shoulders. High volume, moderate load, moderate duration.
Everyone should select a weight they will always be able to pick up and hit for 5-10 reps.
Warm-up (No Measure)
Partnered 40 Cal Team Bike (Split as desired)
-3 Rounds Per Arm with a single DB
7 SA High Pulls
7 SA Strict Press
50’ OH Walk
*Repeat with other arm to complete round
-Dumbbells away and barbells out-
SPECIFIC WARM UP
3 Rounds with movements progressing each round
10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top
10 Alternating Groiners – 10 Glute Bridges – 10 Up Downs
100 Push Press (95/65)Rx+(135/95)
*Everytime you break 10 Up-Downs