10/08/2018 – CrossFit Fixx
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10/08/2018

8
Oct

10/08/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

The extended warm-up is moderate in volume. Start light and work up to workout weight, focus on proper technique and mechanics. Moderate-short time duration, moderate-light weight.

WOD- we want to get enough rest time in each set in order to maintain the intensity. Athletes should be pushing to maintain the same time for each round. Moderate to moderately high in volume, moderate in loading and moderate-long duration.

Warm-up

Warm-up (No Measure)

7 Minute AMRAP:

100m Run

10 Groiners

10 Med Ball Cleans

10 Ring Rows

:30 Plank Hold

Break out barbells (7 reps of each on coach’s call)

Deadlifts

Dip, Drive, High Pull (focus on keeping the bar close)

High Hang Power Clean (focus on fast elbows)

Power Clean (focus on landing)

Front Squats (w/ :02 pause at the bottom)

Hang Squat Clean (focus on aggressive hip extension)

Squat Clean (focus on dropping/pulling themselves under the bar)

Strength

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

WOD

Metcon (3 Rounds for time)

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean

*Record time for each set.

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