10/12/2018 – CrossFit Fixx
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10/12/2018

12
Oct

10/12/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength portion is moderate in overall volume, moderate to moderately heavy in load, and short in duration. Overall goal is to build to a mechanically sound heavy single hang power snatch.

WOD-gymnastic based triplet with moderate to high volume, moderate in duration, and loading is bodyweight. Goal is around the 10 minute mark depending on their scaling options. Cap is 13 minutes.

Warm-up

Warm-up (No Measure)

As a team, accumulate 60 or 40 Cals on the bike based on the make up of the teams. Partner not working will rest in a hollow position. Alternate every 10 cals. This should be quick and only take teams a max time of 4 min.

Then grab out barbells for 2 Rounds…

8 Snatch Grip Deadlifts to High Hang Position (Focus on moving through positions)

8 High Hang High Pulls (Focus on driving w/ legs before pulling with elbows up and outside)

8 Snatch Grip Push Presses (Vertical Dip Drive before aggressively pressing)

2 Rounds…

8 High Hang Power Snatches (Vertical dip drive to move the bar up, pull punch and drop into receive position)

8 Hang High Pulls (Transition back to high hang before jumping and pulling)

8 Hang Power Snatches (Sweep to high hang before jumping and catching with feet in squat stance with hips back)

2 x 10 Scap Pull Ups

2 x 10 Kip Swings

2 x 5-10 Aggressive Kip Swings w/ focus on driving down with the lats and leaning back

2 x 5 K2E/Workout Scale Option

Strength

EMOM x 12 MINUTES

Min 1-4 – 5 Hang Power Snatch

Min 5-8 – 3 Hang Power Snatch

Min 9-12 – 1 Hang Power Snatch

*Add weight every 4:00

WOD

Hang Power Snatch (3 x 1)

Metcon (Time)

4 ROUNDS FOR TIME

30 Alternating Lunges

25 Push-ups

15 Knee 2 Elbow

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