CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Lifting section will act as a primer for today’s workout. Moderate loading, moderate amount of reps, short duration.
Load should allow for all movements of the complex be done unbroken. Athletes should focus on greasing the grooves of today’s focus movement: OHS. Proper mechanics and go straight into the squat snatch right after that second OHS.
Workout is moderate to long in duration with moderate to high volume at a light load for most individuals.
We want the runs to be around 2:00 and the squats to be done unbroken every time. Scale loads to allow all reps to be done with sound mechanics. Looking for average time per round to be about 3 min with average finish times around 20 min.
Warm-up (No Measure)
GENERAL WARM UP
Partner PVC EMOM Warm Up (6 min)
A: 10 PVC Deadlifts + 10 PVC Pass Through Lunges + 10 OHS
B: Up Down + Broad Jump – Jumping Jacks – Shuttle Run
Stretch one minute per side.
A: Banded Shoulder Distraction
B: 30s Groiner into 30s Pigeon Stretch
5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches
EVERY 2:00 FOR 4 SETS
1 Power Snatch + 2 OHS + 1 Squat
*Keep loading light to moderate. This is
practice. Each complex should be done
Power Snatch (4 x 1 (Complex))
Overhead Squat (4 x 2 (Complex))
Squat Snatch (4 x 1 (Complex))
5 Rounds for time of:
15 Overhead Squats, 95# / 65#