10/03/2018 – CrossFit Fixx
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10/03/2018

3
Oct

10/03/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today we are going to give the shoulders a lot of volume. The strength is going to be a lot of heavy overhead work, with lots of warm-up sets and 10 total “heavy” reps. Shoulders should be very warm before starting working sets…athletes should get at least 6:00-7:00 of warm-up with bigger sets of lighter weight before going heavy.

The Bike volume is fairly moderate for the first interval, but keep the mindset of getting faster as the minutes go by. The second interval will continue to burn the shoulders, but we are still looking for unbroken sets on the Push Jerks, and fast Burpees. 4-5 rounds.

Warm-up

Warm-up (No Measure)

EMOM x 4:00

Min 1: :25 Mountain Climber + :25 Russian KB Swing

Min 2: Max PVC Pass Through

-1:00 Rest-

EMOM x 4:00

Min 1: :25 Strict KB Press (R) + :25 Strict KB Press (L)

Min 2: Max PVC Figure 8’s

Strength

PUSH JERK

2-2-2-2-2

*Building each set to Heavy

Push Jerk (5×2 *Building each set to Heavy)

WOD

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 3 MINUTES

Max Cal Bike

-Rest 1:00-

AMRAP x 3 MINUTES

5 Push Jerk

5 Burpees

-Rest 1:00-

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