10/22/2018 – CrossFit Fixx
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10/22/2018

22
Oct

10/22/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength portion will focus on unilateral balance, strength, and coordination. Moderate to heavy loading, moderate volume, and moderate overall duration.

Conditioning today is gonna be intense. Everyone should be begging for that 2:00 rest to be longer after the finish their 90% ride for 30 seconds. Importance will be on finding those relative intensities, and sticking to them.

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

8 Min AMRAP with a Moderate KB & Box

10 KB Deadlifts

8 SA FR Squats (4/ side)

6 Air Squat With Thoracic Twist (3/ side)

4 Step Ups (2/ side)

Pre Interval Prep Intervals

2 Times Through

:30s Easy (AKA sub 65% This should be conversational!)

:20s Moderate (~75% Challenging, but able to be held)

:10s HARD (100%, Blinding speed that we shouldn’t want to hold)

1:00 Rest

Strength

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Dual KB Front Rack Step-ups (5 x 5/5)

WOD

Metcon (No Measure)

3 SETS

BIKE INTERVALS

1:00 @ 70% Effort (moderate)

-Rest 1:00-

:45 @ 80% Effort (moderate-high)

-Rest :45-

:30 @ 90% Effort (high)

-Rest 2:00-

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