05/08/2019 – CrossFit Fixx
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05/08/2019

8
May

05/08/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Today’s workout is a classic benchmark that will be high volume & high

intensity that will challenge athletes from start to finish. This workout has five

movements focusing on all three distinct modalities: monostructural, gymnastics, and weightlifting.

Fatigue will set in quickly as athletes pump out reps each round. Quick breaks should

be ringing in the athlete’s ear to keep moving. During the last round we expect an all-out effort and fight to the finish for each movement.

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups

8 DB Strict Press

250m Row

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Finisher

BEACH BODY ABS FINISHER

3 SETS NOT FOR TIME

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets

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