09/13/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today is a perfect day to give athletes the platform to practice or get more exposure to a gymnastic skill of their choice. High skill with lower volume.

For the 21 min EMOM, keep moving through each minute. Pick a skill you can do 2-8 reps with low to no risk of failure. EMOM is high skill, moderate volume with longer time domain.

Warm-up

Warm-up (No Measure)

10 min AMRAP (60% effort)

7 calorie bike

7 up downs

7 ring rows

7 broad jumps

1 wall walk

Skill Work

ON A 12:00 CLOCK

Skill & Prep Work for Gymnastics GOAT

WOD

Metcon (No Measure)

EMOM x 21 MINUTES

Min 1 – 2-8 Reps of Gymnastics GOAT

Min 2 – 12/10 Calorie Bike

Min 3 – :50 in any static hold

*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement. Note GOAT in notes or Add Performance.

*Athletes have choice of static hold in third minute…plank, side plank, hollow, FLR, wall squat, squat, handstand, chin-up/pull-up, heavy front rack, heavy suitcase, etc.