01/31/2019 – CrossFit Fixx
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01/31/2019

31
Jan

01/31/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Low volume for the Extended Warm-up, the weight should stay light, focusing on maintaining form and positions. Use this part to analyze your mechanics and help choose an appropriate weight for the workout.

For the EMOM, athletes should be able to finish 7 Hang Squat Snatches unbroken and in less than :35-:40. Pick a weight that is manageable for all 5 rounds. The 25 Sit-ups is the chance to catch your breath. 15/12 Cal on the Rower should be done in :40-:45, athletes should at least get :10-:15 of rest.

Warm-up

Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (Front/Back)

10 PVC OH Squats (Holding PVC on Palms)

5 Broad Jumps

Strength

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

Snatch Grip Deadlift (combo)

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

Hang Power Snatch (combo)

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

Overhead Squat (combo)

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

Squat Snatch (combo)

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

WOD

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row

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