11/14/2018 – CrossFit Fixx
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11/14/2018

14
Nov

11/14/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength/skill session will be an untimed section to work on a clean complex for 5 sets. Volume is low, weight will be moderate to moderately heavy, and time we spend here will be about 15 minutes. Looking to work up to a load that is technically safe and sound before calling a set your “first set”.

Workout is a couplet of weightlifting and monostructural implements. Load here should be moderately heavy, duration will be moderate, and volume is moderate. Everyone finishing out at 10-12 minutes. Cap at 12 for today.

Warm-up

Warm-up (No Measure)

8 min AMRAP (4-5 rounds)

20 Jumping Jacks

15 KB SDHP

10 KB Goblet Squats

5 KB Glute Bridges

5 min Flow-bility

Single Side Groiner with Thoracic Twists

Ankle Opener (In lunged position, drive knee over the foot while keeping heel down)

Pigeon Stretch

Repeat on other side

Hang Power Cleans – Sweep. Jump and catch

High Hang Squat Clean – Jump and drop

Hang Squat Clean – Sweep. Jump. Drop.

Strength

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

*Build in weight as you go.

Hang Power Clean (5 x 1 log highest weight)

High-Hang Clean (5 x 1 log highest weight)

Hang Clean (5 x 1 log highest weight)

WOD

Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean

*Run 200m after every set

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