11/28/2018 – CrossFit Fixx
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11/28/2018

28
Nov

11/28/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength – volume is moderate not counting warm-up sets. The loading depends on athlete’s mobility and efficiency with the movement. Overall, the goal is to build to a mechanically sound set of 5 OH Squat.

The workout is a couplet of two high skill movements. The volume is pretty high. For 7 reps of OH Squats, athletes should definitely pick a weight that they can do them all for 14 rounds unbroken, this should be done in :15-:20. For C2B Pull-ups pick a scaling option that is challenging but sustainable for 14 rounds, this shouldn’t take no longer than :20. Overall, both movements should be done in :45 or less so that athletes have at least :15 of rest in each minute.

Warm-up

Warm-up (No Measure)

3 Rounds:

5/5 Windmills w/ light DB

5 Kang Squats w/ PVC

5 OH Squats

30’ OH Duck Walk

Strength

Overhead Squat (4 x 5)

WOD

Metcon (Weight)

EMOM x 14 MINUTES

7 OHS or Front Squat Rx Empty Bar Rx+(75/55)

7 C2B Pull-ups

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