CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
EMOM is intended to prime for the WOD. Volume will be moderate, load moderate to mod-heavy. Failure on the deadlifts should NOT be reached.
WOD should be done AFAP. Fatigue will set in, but overall volume is moderate to mod-high, load moderate to mod-heavy, and time moderate. Push through and get it done before 15 mins!
Warm-up (No Measure)
6 mins with empty bar
12 Swanson swings
10 kip swings
8 barbell deadlifts
6 barbell bent over rows
As a group perform..
3-5 strict pullups or jumping negatives
5 kip swings
5 kip pullups or jumping pullups
Strength and Conditioning
EMOM x 8 MINUTES
Min 1 — 5-8 Pull-ups*
Min 2 — 5 TNG Deadlift (30X1)**
*Progress the pull-up as needed each min
**Building each set to workout weight
Deadlift (185/135) Rx+ (225/155)