04/23/2019 – CrossFit Fixx
Call Us: (520) 300-4109

04/23/2019

23
Apr

04/23/2019

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

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.

WOD

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

Remaining Time

Finisher

RUMP PUMP FINISHER

2 SETS

20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets

Leave a Reply