10/19/2018 – CrossFit Fixx
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10/19/2018

19
Oct

10/19/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

We finish the work week strong with a retest of CrossFit Open workout 13.2!

The extended warm-up is meant to allow everyone to find working weight for the AMRAP. We want to see quick cycle movements, i.e. we don’t want to see too much reset time between Push Press reps.

For the workout press the accelerator to the floor! There should be minimal rest/ transition time. Constant motion is the name of the game for today!

Happy Friday!

Warm-up

Warm-up (No Measure)

AMRAP x 10:00

10/10 SA DB Deadlift

10 Cossack Squats

5 Inchworms

20 Alt. Leg V-ups

Barbells come out and go through the following…

10 Shoulder Press

10 Push Press

10 Pause Deadlift (Pause Above Knee, Below Knee, Mid-Shin)

Strength and Conditioning

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 – Warm-up weight/ low box

Set 2 – Workout weight/ workout height box

Set 3 – Heavier than workout weight/ higher box

WOD

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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