06/13/2018 – CrossFit Fixx
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06/13/2018

13
Jun

06/13/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Skill and strength in the upper body pull – looking for rigid, strict movement in both exercises. As heavy as the athlete can pull for 5 reps without failure.

AMRAPs are short with relatively low volume. Looking for 2/2+ rounds on each.

Warm-up

Warm-up (No Measure)

6 min AMRAP with a partner

Complete AMRAP while partner holds plank, hollow position, or knee tuck (athlete’s choice, but switch every time)

10 hard pulls on the rower

8 step-ups

6 push-up to side plank alt. each rep

-switch-

Strength

4 SETS

5 Weighted Pull-up

Superset with…

5/5 Single Arm KB* Bent Over Row (30X1)

-rest 90 seconds between sets-

*same weight as KB in workout

Weighted Pull-ups

KB Bent Over Row (4 x 5R/5L)

WOD

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 5 MINUTES

12/10 Calorie Row

10 Russian Swings (70/53)

8 Box Jumps (30/24)

-rest 1 minute between sets-

*Total each round separately.

Goal is to get more reps each round

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