05/03/2019 – CrossFit Fixx
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05/03/2019

3
May

05/03/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

There is some functional bodybuilding programed into today’s warm up, which is a fantastic opportunity to expose athletes to unfamiliar movements.

The flow session at the end should be mandatory. Stick around for all of the stretching.

Although the work out is designed to be active recovery, it can definitely be intensified by adding weight on the dumbbells and increasing effort on the rower/bike. Either way, athletes should be focusing on flawless movement mechanics and steady movement. Weight on the dumbbells should be the same between both EMOM’s, with the limiting factor for most

people being the dumbbell push press. Athletes should avoid having two separate dumbbells for each EMOM.

Warm-up

Warm-up (No Measure)

grab a moderate weight KB and a lightweight DB..

8 Minute AMRAP:

8 Cal Row

25’ crossbody walk (DB in R Hand) – crossbody lunge

25’ crossbody walk (DB in L Hand) – crossbody lunge

8 Cal Bike

WOD

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1

AMRAP

4 DB Alt. Lunges

4 DB Deadlifts (light)

MIN 2

Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1

AMRAP

4 Air Squat

4 DB Push Press (light)

MIN 2

Row or Bike,

Moderate Effort

*Use same weight for both EMOM’s.

Cool Down

FLOW STRETCHING

2:00 Pigeon

(1:00 each side)

2:00 Saddle

2:00 Dragon

(1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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