CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Skill- goal is to work on pulling in the vertical plane. In the TGU, stay lighter and work on complete control – perfect reps with a tru :15 hold at top.
WOD- start yourself with a consistent pace and try to hold it for all rounds. If you come out too hot, you may not recover!
3-ish rounds every AMRAP is the goal.
Warm-up (No Measure)
3 rounds for quality (w/light-moderate pair of db’s)
10 fast air squats
5x db curl and press
5x db burpee
5x db bent over row (:01 pause at top)
:15 hollow hold (holding db at extension)
8 Weighted or Strict Pull-up
2/2 Turkish Get-Up (53/35)
(:15 Pause at top of each rep of TGU)
Turkish Get Up (:15 pause at top of each rep)
Metcon (3 Rounds for reps)
AMRAP x 4 MINUTES
6 Toes to Bar
10 Alt. Box Step-Ups (24’/20’)
-Rest 1:00 Between Sets-
*Start from beginning every time and try and match score for each set
*Keep track of each round and log them separately