CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
For the Strength Session today, the volume should stay moderate. The loading for the Weighted Pull-ups should be something that will not result in compromising athlete’s form and technique.
We want athletes to focus on proper movement mechanics and move with full control.
The EMOM is longer in duration with moderate volume, we want athletes to move with a purpose at each station.
The 200m Run should take no longer than :50. For Box Jumps, if the volume is too much, scale the reps down accordingly.
Warm-up (No Measure)
grab out a set of light-moderate DBs…
AMRAP x 8 MINUTES
10 DB Strict Presses
5/5 SA DB Bent Over Rows
10 Scap Pull-ups
:30 Hollow Hold
5 x 3
Weighted Strict Pull-up
Weighted Pull-ups (5 x 3 strict)
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Athlete Choice
*Athlete can choose 10 Strict Pull-up, 10
Strict Ring Row, or 10 DB Bent Over Row