10/18/2018 – CrossFit Fixx
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10/18/2018

18
Oct

10/18/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today starts off with some higher skill gymnastics movements to get people moving around. Remember this is a warm-up!

For the extended warm-up we really want the main focus to be on the low SPM. The volume for each minute is more than manageable and the EMOM is only 8:00 so no one should be too fatigued by the end.

For the workout we do have a decent amount of distance to cover on the Bike…25/20 Cals. Try to finish within a 2:00-2:30 window. 100 KB Swings might seem like a lot but the KB used should be a moderate weight for the athlete allowing them to either go unbroken all 4 rounds or only have to break once. The Sit-up volume should be done between 1-1:30.

Warm-up

Warm-up (No Measure)

AMRAP x 10:00 w/ Partner

1 Forward Roll

2 Wall Walks

3 Hollow to Superman

4 Rolling Candle Sticks or Stick-ups

5/5 Single Arm Ring Row

:30 Practice HS Balance

Strength and Conditioning

EXTENDED WARM-UP

EMOM x 8 MINUTES

Odd – Row 200/175m*

*Stroke rate should be at 20 or less.

Even – Plank on Elbows

WOD

Metcon (Time)

4 ROUNDS FOR TIME

25/20 Calorie Bike

25 Kettlebell Swing (35/26) Rx+ (53/35)

25 Sit-ups

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