04/19/2019 – CrossFit Fixx
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04/19/2019

19
Apr

04/19/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Strength Session today is meant to be heavy but that is only if athletes can maintain proper form, moderate volume and with a longer duration.

The workout is a couplet of monostructural and weightlifting. Shorter duration, moderate to high volume depending on athletes abilities and moderate loading on the barbell. Heavy breathing and shoulder fatigue will definitely be felt.

In terms of loading on the barbell, the weight should be something that athletes can go unbroken at least to the set of 10 or 12.

Everyone should be able to get to sets of 16 Jerks with more capable athletes getting to 18+.

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

30 Single Unders

10 PVC Pass Throughs

10 Plate Ground to Overhead

10 Plate Strict Press

10 OH Plate Lunges

Strength

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

Split Jerk (1 x 2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2,4,6,8…

Jerk

5,10,15,20…

Double Unders

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