05/01/2019 – CrossFit Fixx
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05/01/2019

1
May

05/01/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Monostructural capacity in the first portion, muscular endurance in the second!

These are both fantastic ways to measure each. For those who will finish the mile run, they want to make sure they save

some in the tank for the row. If they come out too aggressive on the run, they may crash and burn during the row.

For the second piece, muscle endurance will be the limiting factor. Breaking up the strict pull ups will be important from

the onset. Pace this conservatively from the beginning. The last thing you want to do is go unbroken in the beginning, just to be doing

quick singles towards the end.

Warm-up

Warm-up (No Measure)

line drills, starting at 25%, then ending at 90-100% effort.

4 rounds…

25’ Walk on Toes

25’ Walk on Heels

25’ High Knees

25’ Butt Kickers

25’ Power Skips

25’ Broad Jump

100m run

1st Round: 25%

2nd Round: 50%

3rd Round: 75%

4th Round: 90-100%

WOD

BASELINE 1 (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile

into…Max Meters on Rower or Max

Distance on Bike
Log meters/distance here MINUS the run..

1-Mile Run (Time)

Max Effort 1-Mile Run
Down to stop sign and back x 4

BASELINE 2 (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

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