wod

Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Cal Bike (EZ-MOD Pace)

Into…

2-3 ROUNDS

5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)

8 Reverse Lunges*

6 Up-Downs + Scap Push-Up

4 Push-Up to Pike

*R2+ switch to Empty Bar Front Rack Reverse Lunges.

Into…

1:30 Cal Bike (MOD-HARD Pace)

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)

8/6 Cal Bike

6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES

10 Bar Facing Up-Downs

8/6 Cal Bike

6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)

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