01/02/2019 – CrossFit Fixx
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01/02/2019

2
Jan

01/02/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The Skill Development today is focused on body weight gymnastics. Gymnastic skill days are meant for us to build strength and consciousness in our bodies. We want to get comfortable upside down and to build awareness and strength throughout the body.

The workout today is short and sweet. In each 6:00 AMRAP we’re looking to perform both movements fast and definitely unbroken. We’re looking at 5 rounds for everyone. The goal is to maintain the same number of rounds in both AMRAPS. 3:00 rest is enough time for athletes to recover. Overall the volume will be moderate-high, short work time for each AMRAP which means intensity should be through the roof.

Warm-up

Warm-up (No Measure)

AMRAP x 6 Minutes

30 Single Unders

10 KB Deadlifts (workout weight)

10 Plate Strict Press (light)

:15 Hollow Hold

Skill Work

10:00 Practice or Scaling HSPU or HS Hold

*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

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

6 HSPU

-Rest 3:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

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

6 HSPU

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