01/30/2019 – CrossFit Fixx
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01/30/2019

30
Jan

01/30/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

The workout today is intended to be fast, fairly simple movements with moderate-high volume. The 200m Run should take no longer than 1:00. If athletes cannot finish 200m in 1:00 or less, scale the distance down to something manageable. 7 Up-Downs shouldn’t be a problem and should take no longer than :15-:20.

The weight on the SA Front Rack DB Lunges should be something that athletes can perform 7 reps unbroken, quickly switch arms and perform another 7 reps. 14 total reps should take around :45. Overall, we’re looking at 3 rounds for everyone.

Warm-up

Warm-up (No Measure)

General Warm-up

AMRAP x 10:00

50ft Shuttle Run

10 Slam Balls

25ft Inchworms

20 Mountain Climbers

25ft Toy Soldiers

20 Alt. Lunges

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges*

*Switch arms at 7 reps
-Rest 3:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges*

*Switch arms at 7 reps

Finisher

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold

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