CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Today is a perfect day to give athletes the platform to practice or get more exposure to a gymnastic skill of their choice. High skill with lower volume.
For the 21 min EMOM, keep moving through each minute. Pick a skill you can do 2-8 reps with low to no risk of failure. EMOM is high skill, moderate volume with longer time domain.
Warm-up (No Measure)
10 min AMRAP (60% effort)
7 calorie bike
7 up downs
7 ring rows
7 broad jumps
1 wall walk
ON A 12:00 CLOCK
Skill & Prep Work for Gymnastics GOAT
Metcon (No Measure)
EMOM x 21 MINUTES
Min 1 – 2-8 Reps of Gymnastics GOAT
Min 2 – 12/10 Calorie Bike
Min 3 – :50 in any static hold
*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement. Note GOAT in notes or Add Performance.
*Athletes have choice of static hold in third minute…plank, side plank, hollow, FLR, wall squat, squat, handstand, chin-up/pull-up, heavy front rack, heavy suitcase, etc.