11/01/2018 – CrossFit Fixx
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11/01/2018

1
Nov

11/01/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Time to get gymnasty!Extended warm up is low volume, moderate loading with focus on quality in movement. Gymnastic work and weighted work will center around holding proper positions

Workout today is a 6 round interval triplet of complex gymnastics, weightlifting, and monostructural. Volume is low, duration per interval is moderate, and loading is light to moderate. Looking for everyone to average around 4-4:15 per round (including rest).

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

8 Minutes of Partner Rowing!

1 Partner attempts to row exactly 100m with 20 s/m. Partner rests in HS Hold or Plank.

MU practice

5 False Grip Ring Rows (Pull to Low Chest)

5 Row to Ring Dip Transitions

5 Ring Dips w/ 2s pause in bottom

5 Jumping RMU

5 Kipping Ring to Hips

Skill Work

3 SETS

:20 Ring Support

10 DB Renegade Rows

:20 Active Hang From Pull-up Bar

10 DB Seated Press

Renegade Row (3 x 10)

DB Seated Press (3 x 10)

WOD

Metcon (Time)

6 SETS

5 Ring Muscle Up

15 DB Step-Ups (25/15) Rx+ (35/25), (24/20″)

200m Run

-Rest 2:00 between sets-

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