01/21/2019 – CrossFit Fixx
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01/21/2019

21
Jan

01/21/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s workout is a great test of mental and muscular endurance. It also provides a great opportunity to hit a few benchmarks — can you get 100 wall balls, can you get 80-100 cals, and can you complete Isabel.

Short interval focused workout with 2:00 rest between stations. Rest will not allow full recovery but will allow the athletes to regain breath and slow breathing. Goals…

WB — big sets and very little rest between efforts (10+ reps at a time)

Row — smooth and consistent pace (some athletes might use this as a recovery)

PS — small sets with crisp and fast reps…little rest between reps (2-3 reps at a time)

Newer athletes should focus on moderate pace, quality movement while advanced athletes should try to maximize output.

Warm-up

Warm-up (No Measure)

EMOM x 9 (progressing the row every round)

Movt 1 — AMRAP 3 Snatch DL / 3 Muscle Snatch (empty barbell, focus on form)

Movt 2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)

Movt 3 — Row (EZ) → Row (MOD) → Row (HARD)

Then with PVC…

5-8 PVC Pass

5-8 Behind Neck Press with :02 pause at top (active press OH)

5-8 Behind Neck Snatch Balance (no heave, focus on fast feet)

With Barbell…Call the reps for the athletes and have them rest after each set

5 Muscle Snatch (focus on speed)

5 Behind Neck Push Press (focus on solid OH position)

5 Behind Neck Heaving Balance (focus on speed up and down)

5 Hang Power Snatch (extension and bar close to body)

5 Below Knee Power Snatch (patience then extension)

WOD

WORKOUT

AMRAP x 5 MINUTES

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

Max Power Snatch (95/65) Rx+(135/95)

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Wall Ball (20/14)

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Calorie Row

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Power Snatch (95/65) Rx+(135/95)

Finisher

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight

**Fast and unbroken

RDL (3 x 10)

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