10/10/2018 – CrossFit Fixx
Call Us: (520) 300-4109

10/10/2018

10
Oct

10/10/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lots of pulling today both with our Deadlift and Pull-up/Bar Muscle Up. We are looking at a 18:00 or under cap so ensure weights on the bar stay moderate (think Diane or slightly lighter), and the gymnastics can be completed in sets of 5-7 reps.

Moderate volume for the finisher that can easily be scaled up to challenge the more seasoned athlete. For the Static Holds, find a challenging position that will maintain tension for the entire :30.

Warm-up

Warm-up (No Measure)

6 Min AMRAP

20 Mountain Climbers

10 V-ups

8 Ring Rows

6 Barbell Straight Legged DL

Progression for the BMU…

8 Banded PVC Push Down

8 Partner Hollow Holds w/ PVC

8 Hollow/ Release on Rig

8 Kip Swings

8 BIG Kip Swings

8 Hips to Rig

WOD

Metcon (Time)

FOR TIME

21-15-9

Pull-up

Deadlifts (185/125) Rx+(225/155)

-No Rest-

15-12-9

Bar Muscle-up

Deadlifts (185/125) Rx+(225/155)
*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed

Finisher

FINISHER

2 ROUNDS

20 Tuck-ups

:30 Hollow Hold

20 Ab Mat Sit-ups

:30 Plank

-Rest as Needed-

Leave a Reply