12/10/2018 – CrossFit Fixx
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12/10/2018

10
Dec

12/10/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Happy Monday everyone! Our week rolls out with exposure to the split jerk and a workout with shoulder to OH balanced with a bit of running. Focus for today will be on the position of the split jerk and proper building. In the workout, we want to choose a shoulder to oH variation that allows athletes to cycle the barbell and go unbroken with a moderate load.

Strength session is low volume, moderate to high loading, with emphasis on technique.

WOD is moderate in duration, moderate in loading, moderate amount of volume. Goal for everyone should be to get 5 rounds with our fitter athletes possibly getting into the round of 8.

Warm-up

Warm-up (No Measure)

EMOM x 9 Minutes

Min 1 – Try Both! Running Unders + High Knee Unders

Min 2 – 1 TGU each arm

Min 3 – 10 Push-ups + :30 plank in top of push-up

Strength

Split Jerk (1 x 1)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Shoulder to OH (115/75) Rx+(155/105)

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