04/04/2019 – CrossFit Fixx
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04/04/2019

4
Apr

04/04/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

First portion main focus is getting people set up with a skill the can practice to get them a bit closer to the Strict Muscle-up. This section is meant to prime the pump for the Muscle-ups in the workout.

For the chipper we are letting people get after it and see how far they can advance. This is a very similar workout to the Crossfit Open workout 14.4 with a few change ups thrown in. Just like the Open, most people will be finishing around the Cleans or beginning of the Muscle-ups. We want to see the KB Swings done in 1-2 sets and the Bike should take no longer than 3:30-4:30. The Toe to Bar will slow people down, but these should also take no longer than 3:00. Weight on the bar for the Cleans should allow for quick singles. Get after it!

Warm-up

Warm-up (No Measure)

AMRAP x 9:00

10 KB Deadlifts → 10 Russian KB Swings*

8 Kip Swings → 8 Kipping Knee Raises

6 Ring Rows → 6 Up-Downs

*Switch to the second set of movements halfway through the AMRAP*

Skill Work

EMOM x 8 MINUTES

1 Strict MU or 3 Strict MU Transitions

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

60 KB Swings (53/35)

50 Cal Bike

40 Toe to Bar

30 Power Clean (95/65) Rx+ (135/95)

20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up

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