05/17/2019 – CrossFit Fixx
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05/17/2019

17
May

05/17/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength portion of class will focus on pulling heavy weight from the ground establishing either a new 3RM or what may feel heavy today. We are looking for athletes to build to a weight that exceeds their workout weight.

Our workout is a triplet of monostructural, weightlifting, and gymnastics. Our time cap for this workout is 10:00 so athletes will need to move at an intense pace to finish. For the bike we want athletes to give their all each set to quickly finish the calories. The Deadlift will feel a lot heavier than they remember as they try to lift while trying to catch their breath. The Strict HSPU may be the hardest part.

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

Strength

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

Deadlift (3RM)

WOD

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (225/155) Rx+(275/185)

12-9-6

Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

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