08/15/2018 – CrossFit Fixx
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08/15/2018

15
Aug

08/15/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

High burpee and barbell volume under time constraint. Move very quickly through the bbell movements to allow for as much time as possible w/burpees.

Shooting for sustainable numbers, ideally aiming for 8-12 and holding that count through entire WOD. Try for fast transistions in the first 3:00 and try to lower the heart rate during the rest minute to hit it hard again.

Warm-up

Warm-up (No Measure)

2 rounds…Progress movements from R1 to R2:

10 med ball deadlifts – 10 med ball G2OH

10 med ball front rack lunges – 10 med ball OH lunges

10 med ball push press – 10 med ball push jerk

10 med ball front squats – 10 med ball thrusters

200m run

2 rounds with light plates or db’s:

10 shoulder circles forward/backward

10 front raises

10 side raises

6 dive bomber push-ups

WOD

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Minute 1 — 10 Sumo DL High Pull + Max Burpees for Remainder of Minute.

Minute 2 — 10 DB Hang Clean + Max Burpees for Remainder of Minute

Minute 3 — 10 DB Hang Snatch (75/55) + Max Burpee for Remainder of Minute

Minute 4 — Rest Full Minute

*Score is total Burpees

**hang power or muscle cleans & snatches are permitted RX

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