08/29/2018 – CrossFit Fixx
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08/29/2018

29
Aug

08/29/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

High intensity for today’s intervals. We want to start at about 75% to allow for repeatable efforts and then gradually increase, leaving us with an all our sprint on the last round!

The strength session will be challenging, especially after the intervals. A challenging combination of push, pull, and static hold.

Warm-up

Warm-up (No Measure)

10 rounds (2 ea move) :20 on/:10 off

Jumping jacks

Slam ball lunges

Up downs

Situps

Slam balls

To help set goals for the WOD:

:20 burpees/:30 rest

:20 row/:30 rest

:30 burpees/:30 rest

:30 row/:30 rest

:45 burpees/:30 rest

:45 row/:30 rest

WOD

WORKOUT

7 SETS

1:00 Calorie Row

-Rest :30-

1:00 Burpees

-Rest :30-

*Goal is same reps for each set.

*Log TOTAL calories and reps for EACH

Metcon (Calories)

7 SETS

1:00 Calorie Row

-Rest :30- then move to burpees

*Goal is same calories for each set

Log TOTAL calories expended

Metcon (AMRAP – Reps)

1:00 Burpees

-Rest :30- then move back to rowing

*Goal is same reps for each set.

Log TOTAL reps

Strength

ACCESSORY STRENGTH

3 x 10 DBL DB Bent Over Row

3 x Max Set Push-ups

3 x 1:00 Weighted Hollow Hold

DBL DB Bent Over Row (3 x 10)

Push-ups (3 x Max Set Push-ups)

Weighted Hollow Hold (3 x 1)

1:00 weighted hollow hold

Log weight and time in notes

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