02/06/2019 – CrossFit Fixx
Call Us: (520) 300-4109

02/06/2019

6
Feb

02/06/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength today is low volume weightlifting with a moderate to heavy load with focus on barbell cycling. Maintain good positions in the power snatch cycling for 5 reps.

WOD is moderate to high volume weightlifting and monostructural movements. There is no hiding in this workout. Double unders should be quick, smooth and unbroken ;). Athletes should be looking to break into the round of 14.

Warm-up

Warm-up (No Measure)

Line Drills:

High Knees

Butt Kickers

Karaokes

Single Leg Hops Forward

Single Leg Hops Backward

Bunny Hops

Burpee Broad Jumps

DOUBLE UNDER WARM-UP

:20 WORK / :20 REST

*Single Unders

*Backward Singles

*:10 Right Leg / :10 Left Leg singles

*Alternating Legs Singles

*2 Singles + 1 DU

*1 Single + 1 DU

*DU’s

BB Warmup

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Muscle Snatch

5 Above Knee Power Snatch

5 Below Knee (mid shin) Power Snatch

Strength

12:00 RUNNING CLOCK

Build to Moderate-Heavy Set of 5 Power Snatch

Power Snatch (1 x 5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Power Snatch (65/45) Rx+ (95/65)

*After every set perform 20 double unders

Finisher

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-

Leave a Reply