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 (No Measure)
With a light-moderate KB and a rower.
AMRAP x 8:00
10 V-Ups or Tuck Ups
8/8 Single Leg RDL
6/6 Single Arm KB Bent Over Row
15:00 Muscle-Up Progression and Scaling*
*Work on skills or skill transfer drills for the MU
*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