07/24/2018 – CrossFit Fixx
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07/24/2018

24
Jul

07/24/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Skill- goal is to work on pulling in the vertical plane. In the TGU, stay lighter and work on complete control – perfect reps with a tru :15 hold at top.

WOD- start yourself with a consistent pace and try to hold it for all rounds. If you come out too hot, you may not recover!

3-ish rounds every AMRAP is the goal.

Warm-up

Warm-up (No Measure)

3 rounds for quality (w/light-moderate pair of db’s)

10 fast air squats

5x db curl and press

5x db burpee

5x db bent over row (:01 pause at top)

:15 hollow hold (holding db at extension)

Strength

3 SETS

8 Weighted or Strict Pull-up

2/2 Turkish Get-Up (53/35)

(:15 Pause at top of each rep of TGU)

Weighted Pull-ups

Turkish Get Up (:15 pause at top of each rep)

WOD

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 4 MINUTES

6 Toes to Bar

8 Push-ups

10 Alt. Box Step-Ups (24’/20’)

-Rest 1:00 Between Sets-

*Start from beginning every time and try and match score for each set

*Keep track of each round and log them separately

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