05/22/2019 – CrossFit Fixx
Call Us: (520) 300-4109

05/22/2019

22
May

05/22/2019

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

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

Specific Warm-up

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

Strength

SNATCH COMPLEX

EVERY 2:00 FOR 4 SETS

1 Power Snatch + 2 OHS + 1 Squat

Snatch

*Keep loading light to moderate. This is

practice. Each complex should be done

unbroken.

Power Snatch (4 x 1 (Complex))

Overhead Squat (4 x 2 (Complex))

Squat Snatch (4 x 1 (Complex))

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Leave a Reply