CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
First EMOM is a strength piece that will prepare athletes for the second EMOM. Moderate to heavy load, low volume, moderate-short time duration.
Second EMOM is high skill, moderate time with higher volume. We want athletes to have at least :10-:15 rest/transition time in each minute, so scale appropriately.
Warm-up (No Measure)
AMRAP 6 mins
8 PVC pass throughs
8 PVC OH squats (palms flat -not in full grip
8 ring rows
8 straight leg situps
Specific Barbell Warmup
On coach’s call..
7 snatch grip deadlifts
7 high pulls
7 hang muscle snatches
7 hang power snatches
7 OH squats
7 hang squat snatches
On your own, practice for quality..
1 snatch deadlift
2 hang power snatches
1 OH squat
EMOM x 10 MINUTES
2 Hang Power Snatch + 1 OH Squat
Hang Power Snatch (2 Hang Power Snatch + 1 OH Squat x 10)
Overhead Squat (2 Hang Power Snatch + 1 OH Squat x 10)
EMOM x 15 MINUTES
Min 1 — 2 Rope Climbs or Alt. Single Arm Ring Row 6/6
Min 2 — 10 Hang Squat Snatch (75/55)
Min 3 — 15 T2B or Hanging Knee Raises
*Rx+ Min 3, GHD Sit-up can be inserted for athletes with exposure. Be mindful of the MB Sit-up tomorrow in Saved By The Barbell