09/10/2018 – CrossFit Fixx
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09/10/2018

10
Sep

09/10/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength session intended to prep and overload for the WOD. Low volume, moderate load. Form will dictate load.

WOD is a couplet – moderate volume, moderate load, mod to mod-long duration. Hard cap at 18 minutes.

Warm-up

Warm-up (No Measure)

EMOM x 6 minutes

Min 1 – 7 burpees (remainder of minute, air squats -> lunges-> groiners

Min 2 – 7 plate ground to overhead (remainder of minute, calf stretch on plate-> inch worms-> plate hops

Specific bbell warmup

2 sets of 7

clean grip deadlifts

hang muscle cleans

strict press

good mornings

elbow punches

Strength

OLY COMPLEX

5 SETS

1 Power Clean

2 Hang Power Clean

3 Jerks

-Rest 1:30 between sets-

*Log each exercise separately

WOD

Power Clean (5 x 1 Power Clean 2 Hang Power Clean 3 Jerks)

Hang Power Clean (5 x 1 Power Clean 2 Hang Power Clean 3 Jerks)

Push Jerk (5 x 1 Power Clean 2 Hang Power Clean 3 Jerks)

Metcon (Time)

FOR TIME

5 Clean & Jerk

200m Run

10 Clean & Jerk

300m Run

20 Clean & Jerk

400m Run

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