09/24/2018 – CrossFit Fixx
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09/24/2018

24
Sep

09/24/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Start Monday off right with a clean complex EMOM and then a quick for time workout that will include more power cleans.

EMOM is a strength/skill piece that will challenge technique, mechanics, and grip!

Light to moderate loading, high volume, and moderate-short time duration.

WOD is a triplet-moderate high volume, moderate load, moderate-long duration. Move with purpose, and scale properly to finish under that 15 monute time cap.

Warm-up

Warm-up (No Measure)

6 minute AMRAP w/ light DB (60%effort)

100m run

Then on Right side

6 DB single arm deadlifts

6 DB SA hang power cleans

6 DB SA front squats

6 DB SA strict presses

100m run

Repeat movements on Left side..

W/Barbell on coach’s call..

5 clean grip deadlifts

5 high pull

5 hang muscle cleans

5 high hang power cleans

5 above the knee power cleans

5 below the knee power cleans

5 power cleans

Strength

High Hang Power Clean (10 x 3 )

Hang Power Clean (10 x 3)

Below the Knee Power Clean (10 x 3)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

Run 400m

10 Power Clean

25 Push-ups

(15 Min Hard Cap)

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