09/05/2018 – CrossFit Fixx
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09/05/2018

5
Sep

09/05/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength building session for our deadlifts. Low volume, moderate to high loading dependant on ability to maintain proper positioning and control.

WOD is a long duration, high volume, mod-heavy load shoulder burner. Goal is to hit 6 rounds!

Warm-up

Warm-up (No Measure)

5 min AMRAP w/ plate

16 plate hops

12 lunges on plate -> 12 OH lunges

8 deadlifts -> 8 G2OH

4 push-ups to plate

3 sets of:

20 single unders

10 bare bbell deadlifts

Strength

ON A 10:00 CLOCK

Build to a Set of 3 TNG Deadlift (31X1)

WOD

Deadlift (Build to a Set of 3 TNG Deadlift )

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

5 Bar Facing Burpees

15 Deadlift

45 Double Unders (90 singles)

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