05/30/2019 – CrossFit Fixx
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05/30/2019

30
May

05/30/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Extended Warm-up includes a challenging gymnastic movement and a static hold. The volume should be moderate-low depending on the number of reps picked for strict Pull-ups.

The workout is high in volume with fairly simple movements. The loading for the G2OH and OH Lunges should be moderate, pick a weight that will not compromise form. We want each round to be done in 4:00-4:30, everyone should be able to finish this workout in 20.

Time Cap for this workout is 20:00.

Warm-up

Warm-up (No Measure)

Alternating EMOM with a Partner… (Stop athletes at :50 to switch with their partner)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into..

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for

each set that they can do unbroken but

is challenging

WOD

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)

30 Overhead Lunges

Finisher

BEACH BODY ABS FINISHER

3 SETS

:30 second Plank (elbows)

10 V-ups

:30 second Right Side Plank

10 V-ups

:30 second Left Side Plank

-Rest 1:00-

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