CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Aerobic base building and conditioning piece.
Pacing is key today, for the calories on each machine it is important that athletes find an appropriate pace that will allow them to get :10-:15 rest time. It is important that the overall pace stays the same from start to finish, we definitely don’t want to see athletes coming out too hot. Today’s workout is very simple and we want to use this EMOM as a preparation for tomorrow’s 1RM Snatch.
Warm-up (No Measure)
EMOM X 9 MINUTES
Min 1: Calorie Bike (Increasing effort each round)
Min 2: Kip Swings Hanging Knee Raises Toes to Bars
Min 3: Hollow Hold Flutter Kicks Hollow Rocks
*Progressing movement each round.
Metcon (No Measure)
EMOM X 21 MINUTES
MIN 1 – 18/16 Cal Row
MIN 2 – 12/10 Cal Bike
MIN 3 – 10 V-Ups then Max Plank in
RUMP PUMP FINISHER
20 Single Leg Hip Thrust (L)
20 Single Leg Hip Thrust (R)
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets