05/04/2018 – CrossFit Fixx
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05/04/2018

4
May

05/04/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

High volume, low load chipper with high skill gymnastics. Sets should start big with the DU (unbroken) and WB (sets of 15+) gradually shrink with the HPS (sets of 10-15) and MU/BPU (4-6 reps at a time).

Warm-up

Warm-up (No Measure)

3 Rounds Continuous Effort

100m Run

10 False Grip Ring Rows

15 Air Squats

:30 Plank Hold or :30 Ring Hold (locked out elbows)

Then move into:

1 Round

10 light Wall Ball

10 Hang Muscle Snatch (empty BB)

30 Single Unders

WOD

Metcon (Time)

FOR TIME:

100 Double Unders

75 Wall Ball (20/14)

50 Hang Power Snatch (75/55)

25 Jumping Ring Muscle-ups or Burpee Pull-up

50 Hang Power Snatch (75/55)

75 Wall Ball

100 Double Unders

*30 minute Time Cap

Rx+

25 Ring Muscle ups or Burpee Pull-up

*Must hit at least 1 solid ring muscle-up to hit Rx+ button.

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