10/29/2018 – CrossFit Fixx
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10/29/2018

29
Oct

10/29/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Kicking off Monday with two very fast paced workouts. KB’s should be unbroken and everyone should attempt to get through the T2B unbroken for at least 2-3 sets. The second 5 Rounds is just gas pedal…you should be flying through the Burpees and catching breath on the Sit-ups. 10:00 for each section.

The Finisher we want to see everyone getting at least 10-12 reps on the Push-ups so if they need to use an elevated target or a Band to accomplish this make it happen. For the Tricep Extensions 15-20 reps is the sweet spot.

Warm-up

Warm-up (No Measure)

8 Rounds

:20 on/ :10 off

Alt. Leg V-up

Slam Ball

-1:00 Rest-

8 Rounds

:20 on/ :10 off

KB Deadlifts (slightly below workout weight)

Up-Downs

10 Kip Swings

7 Bigger Kip Swings

5 Knees to Chest (continuing to focus on Kip Swing)

5 Higher Knees to Chest or T2B

WOD

5 ROUNDS FOR TIME

15 Russian Swings

15 T2B

-Rest 2:00-

5 ROUNDS FOR TIME

15 Burpees

15 Ab Mat Sit-ups

Metcon (Time)

5 ROUNDS FOR TIME

15 Russian Swings

15 T2B

Metcon (Time)

5 ROUNDS FOR TIME

15 Burpees

15 Ab Mat Sit-ups

Finisher

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30-

*Attach light band to the rig and go for max set

Push-ups (Max set tempo (1111))

Banded Tricep Extensions (Max reps)

*Attach light band to the rig and go for max set

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