10/04/2018 – CrossFit Fixx
Call Us: (520) 300-4109

10/04/2018

5
Oct

10/04/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today we have an awesome EMOM that has neither Biking or Thrusters — finally haha!

A lot happening in 20:00. The Row and Run are low on the volume scale, with the focus today being gymnastics under fatigue!

Try to get between 10-15+ reps for both movements.

Abs will should be tough but manageable in 2 sets tops…most should go unbroken. If looking to make it more challenging add more weight to the Flutter Kicks and Russian Twists, but still look to finish in 2 sets.

Warm-up

Warm-up (No Measure)

2 Rounds

200/150m Row

10 Banded Push Downs

10 Ring Rows

-:30 Rest-

2 Rounds

100m Run

10 Box Dips (on toes/heels in front)

10 Banded Lat Pull-downs

After brief explanation of the Hollow Body and stabilization on the Rings, everyone complete:

4 Rounds

:20 on/ :10 off

Top of the Ring Hold

Bottom of the Ring Hold

WOD

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips

Min 3 & 4 — 200m Run + AMRAP Strict Pull-up
Log TOTAL combined reps for dips and pull-ups here.

Log individual highest single sets below…

Ring Dips (Log highest set)

Pull-ups (Log highest set)

Finisher

3 SETS

30/30 Flutter Kicks (plate held at lockout)

30/30 Russian Twists

*Kicks should be controlled and intentional — 6″” off ground, legs extended

Leave a Reply