09/12/2018 – CrossFit Fixx
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09/12/2018

12
Sep

09/12/2018

CrossFit Fixx – Kids Speed & Strength

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Today’s Goals & Stimulus

After all of the c & j’s on Monday, today is a good day to spice it up and get sweaty. We’ve got a PUMP session before the WOD with some seated Arnold presses and some curls.

WOD is high volume overall, 150 kb swings, 150 mtn climbers (each leg), 100/75 calories on rower, so please be sure to scale accordingly!

Keep a consistent pace throughout the workout, as this WOD is low skill with higher volume and a lighter weight. 23 minute time cap.

Warm-up

Warm-up (No Measure)

2 rounds for quality:

R1

250m row

10 kb deadlifts

10 russian kb swings

:30 push up plank

R2

250m row

10 kb deadlifts

10 american kb swings

:30 mountain climbers

Grab db’s for 5 rounds :30 on/:30 off

seated arnold press

seated hammer curls

Pump Session

5 sets each of :30 on/:30 off (10 mins)

Seated DB Arnold Press

Seated DB Hammer Curls

WOD

Metcon (Time)

FOR TIME

50-40-30-20-10

KB Swing

Mountain Climbers

*15/10 Cal Row at end of each round

*Mountain climbers are counted 1L / 1R = 1 Rep!

Cool Down

5:00 Flow Stretching

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