02/26/2019 – CrossFit Fixx
Call Us: (520) 300-4109

02/26/2019

26
Feb

02/26/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Both warm up EMOM’s today help divide the work of progressing folks muscle ups and helping them self identify “where I’m at in my fitness”, which will help them in choosing their scaling options today.

Workout today is an interval session with a triplet of one monostructural and two challenging gymnastics movements. Looking for everyone to be doing a tall box jump, and a scaling option on the muscle up that has the most benefit to their fitness level today. Scale the row or number of box jumps down to get working on your MU’s/scale per round for at least 1:30-2:00. Longer duration, moderate to high volume gymnastics focused workout.

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – 10 Box Step-Ups (progress taller)

Min 2 – 10 Banded Good Morning

Min 3 – :20 Row (Hard!)

Warm-up (No Measure)

EXTENDED WARM UP

EMOM x 6 MINUTES

MIN 1 – Row, Moderate Effort

MIN 2 – 3-5 Reps of MU Skill*

*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition

WOD

Metcon (AMRAP – Reps)

EVERY 5:00 for 4 SETS PERFORM…

500m Row

15 Tall Box Jumps (30/24)

Max Muscle ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

**SCORE is total # of muscle-ups -RX being ring muscle-ups.

Leave a Reply