07/27/2018 – CrossFit Fixx
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07/27/2018

27
Jul

07/27/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Decent amount of volume in first 3 movements that will add up as WOD progresses. High volume via heavy weight for the DB S2OH. Scale weight so 10 can be done unbroken or in 2 sets.

Goal is to finish rounds in 6-7 minutes a piece.

Get after it!

Warm-up

Warm-up (No Measure)

With a moderate DB and a jump rope..

3 rounds :20 on / :10 off

R1: single unders

R2: Alt. DB strict press 3/3

3 rounds :20 on / :10 off

R1: 5 singles + 5 double unders (repeat)

R2: Alt. single arm push press 3/3

3 rounds :20 on / :10 off

R1: Double unders

R2: Alt. DB push jerk 3/3

3-5 mins to find S2OH working weight and set up for WOD

WOD

Metcon (Time)

FOR TIME

3 Rounds

50 Double Unders

40 AbMat Sit-ups

30/25 Calorie Row

10/10 Single Arm DB Shoulder to OH (40/25)

(25:00 Hard Cap)

Finisher

Review Pistol & Common Scales

Accumulate 20-30 reps for Quality

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