CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Strength- set of 5 should be heavy, but doable. Not necessarily an RM attempt, as loads should keep the bar moving with sound mechanics.
EMOM- maintain same load and build strength through some additional volume.
AMRAP- keep moving relatively fast for all 7 minutes. Loading on the clean should allow athletes to accomplish this unbroken for at least 3-4 rounds. Burpees should be at consistent pace.
Warm-up (No Measure)
5 minute active flow stretching into..
:30 static hold sets of:
air squat hold – plank hold
left leg lunge – right leg lunge
3 min AMRAP
5 PVC presses (:03 OH pause)
5 PVC slow passes
3 minute AMRAP
5 PVC back rack presses (:03 OH pause)
5 hollow rocks
5 lateral burpees over PVC
AGAINST 7:00 CLOCK
Build to a Heavy 5 Rep Strict Press
-Rest as Needed-
EMOM x 10 MINUTES
3 Strict Press
*Use same load from heavy 5 Rep
Shoulder Press (7:00 CLOCK Build to a Heavy 5 Rep Strict Press)
Shoulder Press (EMOM x 10 MINUTES 3 Strict Press)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Hang Power Cleans
7 Lateral Burpees over Bar