09/26/2018 – CrossFit Fixx
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09/26/2018

26
Sep

09/26/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today we are getting into some short and fast intervals!

EMOM is going to help get you geared up for the WOD. Start at 75% on the row and turn it up 5% each round, with last one at workout pace. DL should be heavier than WOD weight and meant to be same throughout.

WOD – push yourself hard during each movement!

Warm-up

Warm-up (No Measure)

5 min AMRAP (steady pace)

3 up-downs

5 Plate good morning

7 Plate G2OH

Then DL coaching and initial loading for EMOM- 9 mins

Strength

EMOM x 10 MINUTES

Min 1 — Row*

Min 2 — 3 Burpee Over Bar + 5 Deadlift**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

WOD

WORKOUT

6 SETS @ MAX EFFORT

:30 Max Calorie Row

-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT

(unbroken, no bouncing bar)

:30 Max Deadlifts

-Rest 1:00 between sets-

6 SETS @ MAX EFFORT

:30 Burpee Over Bar

-Rest 1:00 between sets-

Max Calorie Row (:30 on/:60 off x 6)

Max effort row for max calories
log highest set of calories

Deadlift (:30 on/:60 off x 6)

(unbroken, no bouncing bar)

:30 Max Deadlifts

-Rest 1:00 between sets-

log highest set

Note weight in comments

Burpees over bar (:30 on/:60 off x 6 )

Max effort!

Log highest set

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