CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Heavy oly – experienced athletes should get close to previous 1RM or establish new. Less experienced athletes should stay sub-max working on sets of 2-3.
EMOM – heavy lifting under moderate fatigue. Keep DU under 20 secs. Cleans should be 60-70% 1RM. Less experienced should hit 3-4 reps at light to moderate weight.
Experienced should go for max. Less experienced should have set goal.
Warm-up (No Measure)
:30 plate hops
:30 plate ground to overhead
:30 plate around the world
:30 plate OH squat or rack squat
:30 plate press
:30 burpees to plate
barbell warm-up progression..
5 empty bar front squat
5 tall squat clean (from hip crease)
5 hang squat clean (mid thigh)
5 reps mid-shin to mid-thigh (pause) then lift!
(focus on patience to mid-thigh, then fast ext.)
5 reps full squat clean
(focus on sound receiving position)
5 reps light/moderate load /reset each rep
18:00 RUNNING CLOCK
Build to 1RM Squat Clean
Squat Clean (build to 1RM)
EMOM x 12 MINUTES
Odd: 15 Double Unders + 2 Squat Clean
Even: :30 Max Push-ups + :30 Plank
log push-up reps in notes