03/11/2019 – CrossFit Fixx
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03/11/2019

11
Mar

03/11/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

EMOM will be used for Push Jerk building and Rope Climb purposes. Get comfortable cycling a heavy bar overhead and pick an appropriate weight for the AMRAP. We are going to focus more on the pull of the Rope Climb for today’s scales.

The workout is going to be dirty…two movements for a moderate amount of time is going to really challenge athletes. We want to keep rounds under 1:30 even when fatigued and look to keep Push Jerks unbroken. Get it!

Warm-up

Warm-up (No Measure)

Chipper Style Warm-up (8:00 Cap)

20 Cal Row or 15 Cal Bike

20 Up-Downs

20 DB Hammer Curls

20 Broad Jumps

20 DB Shoulder Press

20 Mountain Climbers (each side)

20 DB Renegade Rows (Row + Row + Push-up)

Skill Work

EMOM x 8 MINUTES

MIN 1 – 4 Push Jerks*

MIN 2 – 1-2 Rope Climbs

*Building to Workout Weight

Push Jerk (1 x 4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

6 Push Jerks

2 Rope Climbs

Finisher

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold

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