CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Welcome to “ROCKtober”!
Strength – Moderate volume with moderate loading. Build in weight so long as form and posistions are maintained. High hang should be visually different than the hang power snatch!
WOD should be completed FAST! Mod-high volume with moderate duration.
Jump rope should be unbroken and take 30-40 s in attempts.
Barbell cycling should only take 2-3 sets max w/appropriate loading.
Shoot for 5 rounds!!
Warm-up (No Measure)
20 jumping jacks (clap behind back)
15 pass through lunges
10 kang squats
2 rounds focusing on OH position…
20 single unders
15 pvc high hang muscle snatches
10 pvc snatch balances
Grab a barbell for 2 rounds of
5 snatch deadlift
5 high hang power snatches
5 BTN snatch grip push presses
5 snatch balances
EMOM x 10 MINUTES
1 High Hang Power Snatch
2 Hang Power Snatch
*Snatch Complex with emphasis on mechanics. Goal is to build the bar each minute and focus on bar path and getting bar to the hip each lift.
High Hang Power Snatch (10 x 1 EMOM)
Hang Power Snatch (10 x 2 EMOM)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#