05/29/2019 – CrossFit Fixx
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05/29/2019

29
May

05/29/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the complex, really own each position in the movement. The weight should be moderate-heavy but we don’t want to see any missed sets. Technique and proper mechanics is the goal for this part and this is the time to really dial it in. Overall, the volume is moderate with moderate-heavy loading on the barbell.

The workout is a couplet of weightlifting movements at a shorter time domain. We’re looking for the intensity to remain high as the reps increase. You should be able to move consistently for 10:00. Everyone should be able to get to sets of 14. It’s only 10 minutes, so move with a purpose and get after it.

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats (Focus on powerful, not high jump)

5 Broad Jumps

With a barbell…

2 Rounds

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

CLEAN COMPLEX

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load

and build to moderate-heavy in first 5

sets. Hold same weight for last 5 sets.

Power Clean (5 x 1 Complex)

High-Hang Clean (5 x 1 Complex)

Front Squat (5 x 1 Complex)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

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

Wall Ball (20/14)

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