04/15/2019 – CrossFit Fixx
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04/15/2019

15
Apr

04/15/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today’s workout is a high octane grind. We are looking at a heavy barbell that

can be managed with sets of 2-3 reps throughout the minute. Form should not

be compromised for the sake of reps today or ever. This workout will feel like

Fight Gone Bad with full shoulder fatigue from the Ring Dips. Work for :50 of each minute using the :10 to transition and catch breath before the next movement.

Warm-up

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

10 Barbell Jefferson Curls

10 T-Push Ups

10 Barbell Good Mornings

10 Push Up to Down Dog

10 Barbell RDL

Strength

Build to Workout Weight for Deadlift

Deadlift (1 x 1)

WOD

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift

1:00 Max Cal Bike

1:00 Ring Dip

Cool Down

8:00-10:00 GROUP MOBILITY

*Focus on hips, hammies, and

quads…

1:00 Pidgeon (L)

1:00 Single Leg Forward Fold (L)

1:00 Pidgeon (R)

1:00 Single Leg Forward Fold (L)

2:00 Puppy Pose

2:00 Frog Stretch

2:00 Rebound

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