CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Today we have an awesome EMOM that has neither Biking or Thrusters — finally haha!
A lot happening in 20:00. The Row and Run are low on the volume scale, with the focus today being gymnastics under fatigue!
Try to get between 10-15+ reps for both movements.
Abs will should be tough but manageable in 2 sets tops…most should go unbroken. If looking to make it more challenging add more weight to the Flutter Kicks and Russian Twists, but still look to finish in 2 sets.
Warm-up (No Measure)
10 Banded Push Downs
10 Ring Rows
10 Box Dips (on toes/heels in front)
10 Banded Lat Pull-downs
After brief explanation of the Hollow Body and stabilization on the Rings, everyone complete:
:20 on/ :10 off
Top of the Ring Hold
Bottom of the Ring Hold
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips
Min 3 & 4 — 200m Run + AMRAP Strict Pull-up
Log TOTAL combined reps for dips and pull-ups here.
Log individual highest single sets below…
Ring Dips (Log highest set)
Pull-ups (Log highest set)
30/30 Flutter Kicks (plate held at lockout)
30/30 Russian Twists
*Kicks should be controlled and intentional — 6″” off ground, legs extended