CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
The strength portion will challenge athletes as they fight to maintain positions while putting their posterior chain under significant stress. Athletes should be looking to perform the same weight straight across each set.
Our workout is a moderate duration triplet of Chest to Bar Pull-ups, Deadlifts, and a 400m Run. We are looking for athletes to be sub 4:00 per round so we are putting a 16:00 Cap on this workout.
Pull-ups should be performed fast and they should be done in 2-3 sets.
Each round will tax the legs and tire out the midline so athletes should be looking to pick a
weight that they can deadlift in no more than 3 quick sets.
Push the pace on the run we are looking at 1:45-2:00 so scale where you need to accomplish this goal. Let er RIP!
Warm-up (No Measure)
AMRAP x 10 MINUTES
10 DB Deadlifts
10 Kipping Swings
*Use 70-75% of 5RM for all sets.
Deadlift (5 x 5 (3030 tempo))
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (155/105) Rx+(185/125)