08/17/2018 – CrossFit Fixx
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08/17/2018

17
Aug

08/17/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Classic combo of lower body pull and upper body push today!

Higher volume deadlifting with high time under tension (tempo). Upper push (bench press) with high time under tension. Focus is on proprioception and setting a base of support for heavier weights.

WOD – Short-medium duration, moderate loading + bodyweight, moderate volume. Grip intensive + high hip hinging + upper push.

Happy Friday!

Warm-up

Warm-up (No Measure)

5 min partner AMRAP

P1: 10/8 cal row

P2: plank until P1 done, then switch

Into…

:60 (L/R) wall chest stretch

:60 seated toe touch (w/active core)

Into:

2x

5/5 single leg RDL

5 tempo empty bbell bench press (2121)

1x

5-10 DL reps to knee

5-10 reps below knee

5-10 full reps

Strength

3 SETS

8 Deadlift (30X1)

*Super set with…

8 Bench Press (30X1)

(If no bench, sub DB Floor Press)

Deadlift (8 Deadlift (30X1) )

Bench Press (8 Bench Press (30X1))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

16 KB Deadlifts

12 HR Push-ups

8 Double Russian KB Swings

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