01/11/2019 – CrossFit Fixx
Call Us: (520) 300-4109

01/11/2019

11
Jan

01/11/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The stimulus for the workout today is a high intensity race against the clock. The weight of the dumbbell is light to moderate, while the reps remain moderate that will feel high due to the intensity. We are looking at a total of 100 DB snatches, 60 Step ups, and 20 Bar muscle ups with a HARD 15:00 cap. BEAT THE CLOCK!

Warm-up

Skill Work

10:00 Bar Muscle-Up Development & Scaling

Warm-up (No Measure)

Progressive Tabata EMOM (:10 Rest after each :20 Work)

Round 1…

:20 Hollow Body Hold / :20 Superman Hold

:20 DB Goblet Split Squats (L) / :20 DB Goblet Split Squats (R)

:20 DB Sumo Deadlift (L) / :20 DB Sumo Deadlift (R)

Round 2…

:20 Single Arm DB Hollow Hold (L) / :20 Single Arm DB Hollow Hold (R)

:20 DB Front Rack Step Ups (L) / :20 DB Front Rack Step Ups (R)

:20 DB Russian Swing (L) / :20 DB Russian Swing (R)

Round 3…

:20 Superman Lifts / :20 V-Ups

High box – :20 DB Front Rack Step Ups (L) / :20 DB Front Rack Step Ups (R)

:20 DB Snatch (L) / :20 DB Snatch (R)

WOD

Metcon (Time)

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

Leave a Reply