04/22/2019 – CrossFit Fixx
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04/22/2019

22
Apr

04/22/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

The workout will be high cycle time and loading should be considered

light-moderate.

Short work for each AMRAP so repetition volume will stay moderate, but the intensity should stay high.

We want to see athletes move unbroken until at least the set of 4s, when fresh.

The prescribed weight is

meant to be moderate-light, that will allow athletes to move well and at a fast pace, without resting for too long.

Warm-up

Warm-up (No Measure)

Start with 2 minutes on the Rower (Moderate Effort)

AMRAP X 12 MINUTES

10 Single KB Goblet Squats

5/5 KB RDLs

5/5 SA KB Clean

5/5 SA KB Strict Presses

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee

DB Hang Power Clean

DB Front Squat

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