01/14/2019 – CrossFit Fixx
Call Us: (520) 300-4109

01/14/2019

14
Jan

01/14/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

We start the week off right with a dirty little couplet and some abs!

Extended Warm-up session is aimed at getting athletes lots of reps with the movements, while also allowing them to warm-up past their working weight.

Workout should be quick, and with a 10:00 Cap we want to keep the Barbell more moderate. Today the focus is speed not weight. While the Hang Squat Cleans decrease, the Burpees do not but they should always get done in 1:00 or less!

Warm-up

Warm-up (No Measure)

40 MB Cleans from Hang, every 10 reps perform 10 hollow rocks

*After MB Clean breakout barbells and move through quick progression

5 Front Squats

5 High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Hang Squat Cleans

Strength

Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

Hang Clean (1 x 5)

WOD

Metcon (Time)

FOR TIME

12-10-8-6-4

Hang Squat Clean

12-12-12-12-12

Burpee to Target

Finisher

CORE FINISHER

3 SETS

25 Weighted Sit-ups

*Use KB or DB Across Chest

Weighted Sit-ups (3 x 25)

Leave a Reply