06/03/2019 – CrossFit Fixx
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06/03/2019

3
Jun

06/03/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the skill section we want to think about scaling up for the rope climb to give athletes a challenge before the actual workout. This is also a good time for athletes to get used to pressing the KB overhead and to get a feel for where they should hold the weight in the front rack position.

Our workout consists of a triplet of weightlifting, gymnastics & monostructural. This workout will tax the shoulders and grip due to the workout requiring a lot of pushing and pulling.

Moderate duration workout so athletes should not sprint out of the gate, but they should be able to hold a move fast enough to achieve 5+ Rounds.

For the KB Push Press choose a weight that can be done unbroken but at the same time provide a challenge.

The Rope Climbs will prove to be the toughest of the three movements don’t spend too much time here.

Calories on the row machine should take no more than 1:00.

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1: :50 Row (Increasing Pace)

Min 2: 5/5 Single KB Arnold Press remaining time Max Burpees

Skill Work

EMOM x 8 MINUTES

MIN 1 – 1 Rope Climb*

MIN 2 – 3 KB Strict Press + 3

KB Push Press

*Choose the most

challenging variation.

Advanced athletes should

practice legless.

DBKB Strict Press

DBKB Push Press

Double Kettle bell Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 KB Push Press

(35/26) Rx+(53/35)

2 Rope Climbs

15/12 Cal Row

Finisher

OPTIONAL FINISHER

FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

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