12/03/2018 – CrossFit Fixx
Call Us: (520) 300-4109

12/03/2018

3
Dec

12/03/2018

Announcements

Gym Holiday Party is Saturday, 12/8 from 6-8pm (probably later..) at the Yardhouse at Park Place Mall!
Come and go as you please and have some food & drinks with your Fixx friends. You will not have to workout! See you there!!

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Time to get upside down and practice!

Our strength and skill work today is body weight gymnastics. As today is the handstand walk, we want each athlete getting closer to their first couple steps on their hands.

The workout today is going to hit the upper body hard. We have monostructural, gymnastics and weightlifting movements for a long duration with moderate to high volume. We want athletes to be finishing each round in 4:00-4:30 not including the rest. Each movement should be completed in under a minute so we can scale volume down as you see necessary for your athletes.

Happy Monday!

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

30 Single Unders

5 Burpees with tall jump

5 Scap Pull-ups

– Shake out and rest-

3-5 Strict Pull-ups

:10 Chin Over Bar Hold

25’ Low Butt Bear Crawl Down and Back

Skill Work

10:00 Practice

Handstand Walking

WOD

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (35/25) Rx+(45/35)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

10 Bar Muscle-Up

-Rest 1:00-

Score is total time for all

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