01/23/2019 – CrossFit Fixx
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01/23/2019

23
Jan

01/23/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today we take away complexity and replace it with consistency…that is the name of the game today.

Longer sweaty workout, but there is a main focus behind today besides just moving through it. We want to try and get everyone a little better at pacing on the Bike, by trying to maintain the same RPM’s each round!

The KB Front Rack Hold will challenge the athletes positioning and breathing so moderate weight KB’s should be used for the hold…8:00 in a Front Rack Hold is going to add up for most people quick! The Bar Hang or Ring Rows should follow the theme of consistent, quality movement.

Warm-up

Warm-up (No Measure)

4 Rounds (12:00 Cap)

20 KB Weighted/ Unweighted Flutter Kicks

20 Knee-to-Elbow Mountain Climbers

20 Weighted/ Unweighted Lunges

100m Run

WOD

Metcon (Weight)

8 ROUNDS FOR QUALITY

2:00 Moderate Pace Bike*

1:00 DBL KB Front Rack Hold (35/26) Rx+(53/35)

1:00 Bar Hang / Quality Ring Rows**

*RPM should be same every round.

**Alternate the Bar Hang and Ring Row movements every round.

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