07/16/2018 – CrossFit Fixx
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07/16/2018

16
Jul

07/16/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength- low rep, heavy load with hip-mediated push. Athletes will have time to accomplish 4-6 lifts within the 12 minutes.

WOD- Aim between 10-15 mins. Weight is moderate light load w/higher reps. Pick a load you can do 10-15 reps UB when fresh.

Warm-up

Warm-up (No Measure)

Run 400m as a group, then..

Rd 1: 400m run into 10 scap pullups and 10 jump squats

Rd 2: 200m jog into 10 jump, kip, or strict pullups and 20m bear crawl

Rd 3: 100 jog into 10 inch worm pushups and 20m walking lunge w/twist

breakout barbells..

5 strict press

5 behind the neck strict press

*rest

5 dip/hold/stand

5 dip/hold/stand + press (under control)

*rest

cover POP of Push Press, then..

5-8 reps of dip/hold + drive press (fast)

*rest

5-8 reps of full movement

*rest

5-8 reps of full movement (light load)

Strength

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Push Press

WOD

Push Press (build to heavy set of 3)

Metcon (Time)

FOR TIME

3 Rounds

400m Run

20 Pull-ups

20 Push Press (115/75)

(15:00 Hard Cap)

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