01/15/2019 – CrossFit Fixx
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01/15/2019

15
Jan

01/15/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Class starts with a 10:00 Pull-up session. The workout is going to have a hard 15:00 Cap. Deadlift should be moderate-heavy and completed in 2 sets even in the latter rounds. Have a good idea of scaling options for the C2B Pull-ups after the Skill Session, and work your way through the set of 20 in 3-4 sets. Keep the Double Unders at 1:30 or under so scale appropriately!

Warm-up

Warm-up (No Measure)

AMRAP x 7:00

30 Single Unders*

10 Barbell Deadlifts

10 Shoulder Swings

7 Ring Rows

* Change to Double Unders half-way through AMRAP*

Skill Work

10:00 Practice

Full Pull-up Progression, Cycling Reps & Scaling

WOD

Metcon (Time)

4 ROUNDS FOR TIME

10 Deadlifts (225/155) Rx+ (275/185)

20 C2B Pull-ups

60 Double Unders

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