03/20/2019 – CrossFit Fixx
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03/20/2019

20
Mar

03/20/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

This workout today is going to hit the whole body. We have a monostructural, weightlifting, and gymnastics for a short to moderate duration with moderate volume. This is going to allow athletes to really push the pace today. We want fast runs in this workout, athletes will try to get back to the KB as fast as they can then immediately transition into the pull-ups. The grip is going to want a break but the key is to hang on until the run where the hands get a break and athletes can push tempo on the run again.

Everyone should really be trying to hold this pace the whole workout and going for unbroken or big sets with just one break each time. Athletes will be shooting for 10-12. 15 minute hard cap on this one today.

Warm-up

Warm-up (No Measure)

High Knees

Heel Walk

Butt Kickers

Toe Walks

Single Leg Hop (right leg)

Single Leg Hop (left leg)

Bunny Hops

Broad Jumps

Burpee Broad Jumps

grab out a KB and do the following progression:

5 KB Deadlift (keep midline engaged)

5 Hip Pops (squeeze glutes and extend hips)

5 Russian KB Swings (aggressive hip extension)

5 American KB Swings (aggressive hip extension to overhead)

Do a second set of American swings

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

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