01/29/2019 – CrossFit Fixx
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01/29/2019

29
Jan

01/29/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today is going to feel like a classic Open style workout. Our workout today will consist of high volume muscle-ups or burpee pull-ups. The AMRAP will feature a moderate weight deadlift. Even fatigued, we should be getting the deadlifts done in no more than 2 sets while the hand release push-ups may begin to turn into 2-3 sets in the later rounds.

Warm-up

Warm-up (No Measure)

With a light-moderate KB and a rower.

AMRAP x 8:00

200m Row

10 V-Ups or Tuck Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Skill Work

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

WOD

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 Deadlifts (135,95) Rx+ (185,135)

12 Hand Release Push-ups

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up
Immediately into…

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