08/20/2018 – CrossFit Fixx
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08/20/2018

20
Aug

08/20/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Start the week off strong with heavy barbell clean complex and quick 10 minute leg burning AMRAP.

EMOM – moderate to heavy load, low volume, moderate-short time duration.

AMRAP is FAST with high intensity. Light load, moderate volume, moderate duration. Barbell should be unbroken.

Warm-up

Warm-up (No Measure)

Group 200m jog

Partner banded marching/running:

1. Banded march

2. Banded lateral shuffle down/back

3. Light jog

4. Moderate jog

5. Fast!

Barbell warmup – 8 quality reps of each

deadlifts

front squats

elbow punches

good mornings

On coach’s call:

high hang power clean

high hang power clean + front squat

hang power clean

hang clean

Strength

EMOM x 10 MINUTES

2 Hang Squat Clean + 1 Front Squat

Build to a Heavy Set of Complex

Hang Clean (complex -2 Hang Squat Clean + 1 Front Squat)

Front Squat (complex – 2 Hang Squat Clean + 1 Front Squat)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Hang Squat Cleans
substitute w/ dumbbells if new to cleans.

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