02/18/2019 – CrossFit Fixx
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02/18/2019

18
Feb

02/18/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Skill session will opportunity for developing efficient movement to carry over into the workout. Athletes that are newer to rope climb can practice this movement today to work towards the goal of completing a rope climb. Athletes that have more experience are working to dial in their technique to quickly get up the rope. More advanced athletes should be warming up and finding their rhythm for legless rope climbs.

Workout has a nice blend of legs and arms. We have moderate duration with monostructural movements, weightlifting, and gymnastics. We are looking for 5 rounds for most athletes. The goal is to hit unbroken reps and quickly get up and down the rope.

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill Work

10:00 Skill Prep Session for Rope Climb

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters

2 Rope Climbs*

*Legless optional for one or both rope climbs.

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