02/08/2019 – CrossFit Fixx
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02/08/2019

8
Feb

02/08/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

A longer workout with high volume. If done as prescribed, 200 calories on the rower and 150 burpees. Yikes!

The goal for today’s workout is to pick a pace that allows for consistent movement throughout the entire 20 minutes. The only time athletes are not rowing or performing burpees is during a fast transition. Athletes should avoid a sprint like effort, where they finish in 35-40 seconds. Instead, they should be striving to pick a more steady pace that puts them finishing each round between 45-50 seconds. Then, deliberately moving from one station to the next.

Two repetitive movements for 20 minutes require efficiency to be successful. A lot of opening and closing of the hip between the two will create some interference between both movements. Hips and lungs will be feeling it today. We then have a nice little finisher for the core, chest, and shoulders!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air squats

20 Mountain climbers

Row warmup

6 Minute AMRAP:

Odd: Row – Easy > Mod > Workout Pace

Even – Inch-worms > Up Downs > Burpees

WOD

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

3 SETS

10 Slow Pike-Ups on Rower

10 Push-ups (31X1)

-Rest as needed b/t sets-

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