09/28/2018 – CrossFit Fixx
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09/28/2018

28
Sep

09/28/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today is all about the front squat! The benefit of today comes from volume and time under tension versus heavy load.

Strength- moderate in weight, moderate in volume, and moderate in duration. Focus is on intent and technique, not on load. Build to a weight that challenges technique and positions, but doesn’t break it.

WOD- moderate in weight, high in volume, moderate in duration. Weight should be something that can be done unbroken if fresh. Scale to get the T2B and C2B in 3-4 sets each.

Looking to be done around 13 minutes!

Warm-up

Strength

FRONT SQUAT

4 x 8

-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

WOD

Front Squat (4 x 8)

Metcon (Time)

FOR TIME

15 Front Squats

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups

Warm-up (No Measure)

5 min w/ slam ball – alternate every 30 seconds:

jumping jacks

slam ball deadlifts

groiners

slam ball ground to overhead

air squats

slam ball lunges

samson stretch

slam ball front squats

kip swings

ball slams

2 sets of each progression:

5 scap pull ups

5 kip swings

5 big kip swings

5 kip pullups OR ring rows

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