10/16/2018 – CrossFit Fixx
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10/16/2018

16
Oct

10/16/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today we get a chance to work on the most complex gymnastic movement, the Ring Muscle-up. Today’s workout is high in skill; the skill session is intended for athletes to practice their Muscle-ups and to find an appropriate scaling option/progression for the EMOM.

The EMOM today is going to be a hard one. Shoulders will start to burn after couple of rounds. On even minutes the 10 hang power cleans should be done in :20-:30. The weight should be something you can do 10 reps unbroken. Odd minutes, 3 muscle-up + 10 HR push-ups, athletes should be able to finish both in :45-:50.

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike

10 Elbow Punches → Hang Muscle Cleans → Hang Power Cleans

:20 Hang from Pull-up Bar → :20 Ring Rows → :20 Ring Support

Skill Work

ON A 12:00 RUNNING CLOCK

Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up

*Jumping C2B Pull-up

WOD

Metcon (No Measure)

EMOM x 20 MINUTES

Odd – 10 Hang Power Cleans (115/75) (95/65)

Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

Hang Power Clean (10 x 10 95/65 Rx+ 115/75)

Muscle-ups (10 x 3)

Hand Release Push-ups (10 x10)

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