07/23/2018 – CrossFit Fixx
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07/23/2018

23
Jul

07/23/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

Warm-up (No Measure)

Grab a partner and light med ball..rotate through…

1. Partner side toss 5x side

2. Chest pass 5x per person

3. Overhead passes 5x person

2 quick rounds each..

Partner 1: 10 air squats

Partner 2: up-downs, switch when P1 is done

10 wall ball passes (full squat and pass to partner)

5 mid-shin deadlifts/ 5 hang muscle cleans

3 power cleans from mid-shin/ 3 squat cleans

5 front squats/ 5 strict press

*rest*

Grab out bbells & on coach’s call..

1 front squat + 1 overhead press (3 sets)

4 thrusters w/ 2-sec hold at top

5 reps of light load thrusters before going into strength sesh

Strength

STRENGTH

12:00 RUNNING CLOCK

Build to a Heavy 2 Rep Thruster

WOD

Thruster (Build to a heavy 2)

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

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