03/22/2019 – CrossFit Fixx
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03/22/2019

22
Mar

03/22/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

The focus for today in the workout is mainly on quality movement and full ROM. During the EMOMs the athletes should feel in full control of the intensity and volume. This will allow the athlete to keep their focus on perfect positions through every movement. This will leave athletes feeling accomplished and refreshed when coming back in tomorrow to get after the open workout.

Warm-up

Warm-up (No Measure)

Rowling! Partner up on the rower. The goal here is to hit EXACTLY 100m. One athlete will row continuously and come to a complete stop and let the meters keep moving up until they stop climbing, with a burpee penalty for the number of meters over or under 100. Switch off to perform burpee penalties.

3 ROUNDS

4/4 Body Weight Windmill

4 Clockwise and Counterclockwise Med Ball halo rotations

8 Overhead Med-ball Lunge

8 Cossack Squats

WOD

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

Cool Down

COOL DOWN

8:00 of Yoga Flow

Suggested Flow:

1:00 Pigeon Ea/Side

1:00 Dragon Ea/Side

1:00 Cross Arm Saddle Ea/Arm

2:00 Rebound

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