04/17/2019 – CrossFit Fixx
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04/17/2019

17
Apr

04/17/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

We have a longer duration today with a lot unilateral movements. The volume is moderate but the workout may be odds with all the single arm work. Athletes should be moving at a challenging pace. The run is not a rest here andnathletes should be looking to push the pace, get right to the KB, and go for quick and unbroken reps.

We are going to cap this workout at 28 minutes.

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES (LIGHT DB)

5 Half Kneeling DB Press (Right arm)

5 SA FR Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 SA FR Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

WOD

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating.

Perform 8 on one side then 8 on the

opposite side.

Finisher

OPTIONAL GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets

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