05/31/2019 – CrossFit Fixx
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05/31/2019

31
May

05/31/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The athletes will be working off of their 5RM number, somewhere

between 70-80% for all 5 working sets.

With the tempo at (30X1) for 5 reps, we are looking at a significant time under

the bar, close to :25 per set.

Our workout today is going to require some smooth barbell cycling and with a smart plan of attack. The weight is a moderate-heavy bar, something heavier than what the athlete would use for “Grace”, while still being conscious that its a

decently heavy bar. If the rest period is too short, consider lowering the weight or reps for the

athletes

Warm-up

Warm-up (No Measure)

Body Flow…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

5×5 (30X1)

Back Squat

*Use 75-80% of 5RM for all sets.

Back Squat (5 x 5)

Warm-up (No Measure)

Workout Specific Warm Up w/ an empty barbell…

2 Rounds of…

3 Muscle Cleans

3 Front Squats

3 Shoulder Press

3 Back Squats

3 Push Press

WOD

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (135/95) Rx+(155/105)

7 Burpee Over Bar

7 Push Jerk

Cool Down

**Post Workout Cool Down Stretching…**

1:00 Pidgeon pose each side.

2:00 Saddle

1:00 Forward Fold

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