01/07/2019 – CrossFit Fixx
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01/07/2019

7
Jan

01/07/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

High volume, high intensity workout. The goal for today should be nearly nonstop movement at each station.

For all the movements, the goal should be unbroken but if athletes want break it up in 2 sets the rest time should be as minimal as possible, no more than :03-:05. The weight on the barbell for SDHP and Push Press should be the same and the Push Press will be the limiting factor. Make sure to pick a weight you can easily Push Press for 1:00. Athlete’s score will total reps completed after 3 rounds.

Warm-up

WOD

Warm-up (No Measure)

EMOM x 8 w/ Partner

Min 1 — Parter 1 Rows

Min 2 — Partner Performs Slow Reps of Movement

Air Squat – Step-up – Burpee – Empty BB Press

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Finisher

Posterior Chain Pump

3 Sets

30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

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