07/30/2018 – CrossFit Fixx
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07/30/2018

30
Jul

07/30/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength- build to a heavy, but not 3RM attempt. Athletes should be hitting a set every 2-3 minutes with at least 3-4 working sets that challenge form.

WOD- moderate duration, light to light-moderate in loading, and moderate to high volume for complex gymnastics.

Happy Monday!

Warm-up

Warm-up (No Measure)

3 minute AMRAP

9 up downs

6 glute bridges

3 push ups

1 min rest

3 minute AMRAP w/barbell

9 deadlifts

6 hang muscle cleans

3 back squats

Strength

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Back Squat

Back Squat (1 x 3)

WOD

Metcon (Time)

FOR TIME

30-20-10

Back Squats

15-10-5

Burpee Pull-Up

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