05/21/2019 – CrossFit Fixx
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05/21/2019

21
May

05/21/2019

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

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 BB Glute Bridge

10 Groiner + Twist

5 Broad Jumps

Strength

EXTENDED WARM-UP

BUILD QUICKLY TO HEAVIEST

Workout Weight for 2 Sets of 3 Singles

*Rest as needed b/t Sets

Power Clean (2 x 3)

WOD

Metcon (2 Rounds for time)

2 SETS

20 Power Clean (95/65) Rx+(135/95)

15 Burpee

15 Power Clean (135/95) Rx+(155/105)

15 Burpee

10 Power Clean (155/105) Rx+(185/125)

15 Burpee

-Rest 5:00 b/t Sets

-Log times for EACH round not including break-

Finisher

BEACH BODY ABS FINISHER

3 SETS

10 Barbell Rollouts

20 Hollow Rocks

-Rest as Needed b/t Sets

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