CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Workout will have weightlifting and body weight movements. Duration is long with moderate to high volume!
The load is moderate-heavy. It will increase with each set and the repeat that increasing load in the second set.
The first load we will want bigger sets with quick singles to finish off then right into the burpees at a quick pace.
The second load will want smaller sets with quick singles to finish off and right back to the burpees. The last load we want quick singles and then sprint the last 15 burpees as athletes will have a 5 minute rest.
The second round we want to see athletes repeat that same pace if not faster so make sure you take the whole 5 mins to rest.
We are giving athletes 25 minutes to complete this today.
Warm-up (No Measure)
15 Jumping Jacks
10 BB Glute Bridge
10 Groiner + Twist
5 Broad Jumps
BUILD QUICKLY TO HEAVIEST
Workout Weight for 2 Sets of 3 Singles
*Rest as needed b/t Sets
Power Clean (2 x 3)
Metcon (2 Rounds for time)
20 Power Clean (95/65) Rx+(135/95)
15 Power Clean (135/95) Rx+(155/105)
10 Power Clean (155/105) Rx+(185/125)
-Rest 5:00 b/t Sets
-Log times for EACH round not including break-
BEACH BODY ABS FINISHER
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t Sets