CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Time has come to test all the oly work we’ve been doing the past few months! Time to max out our snatches!
Strength session is simple – go for a heavy single snatch. Heavy in load, moderate in volume (relative to weight). Longer time frame here to focus on greasing the groove of solid movement patterns per rep. This session for newer folks, will be more focused on solid and safe snatches more than going for a heavy single.
Workout is a couplet of weightlifting and monostructural work. Moderate weight, moderate duration, moderate to high volume. Goal should be to minimize the rest between movements and try to go UB for as long as possible for both movements. Cap the jump rope work (DU attempts) to 40 seconds.
Warm-up (No Measure)
4 Min AMRAP *Focused on warming hips and shoulders*
15 Jumping Jacks
10 Up Downs
10 Band Pull Aparts OR 10 Bent over fly’s with light weights
Tia Toomey Snatch Warm-up
3-5 Reps of each for 1-2 Rounds
3 Behind the Neck Snatch Grip Presses*
*Standing, Quarter Squat
Jumping Barbell Squats
Barbell Cossack Squats
Above Knee Muscle Snatch
Full Power Snatch
Snatch (1 x 1)
AGAINST A 20:00 CLOCK
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15 Double DB Snatch (25/15) Rx+ (35/20)
30 Double Unders