CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
After all the gymnastic skills yesterday, today we get to have some quality time with the barbell. Strength portion is low on volume, the weight moderate-heavy. We want athletes to add weight each round if technique allows. We’ll spend 18 minutes on this part.
The workout is a couplet, moderate volume, moderate load with moderate-short time duration. The first set of 15 Power Clean and Jerks should be done fast; sets of 5 or fast singles, this should take about 1:00. As the reps decrease, try to maintain the intensity for the next 2 rounds. Hard cap at 15:00.
Warm-up (No Measure)
Grab out one medium weight DB and a PVC
6 Single Arm DB Deadlifts
6 SA DB Hang Power Cleans
6 SA DB Push Press
Switch and perform the same thing on the opposite side.
10 PVC Pass Through
SPECIFIC WARM UP: Break out barbells…
6 High Pulls (focus on keeping the bar close with elbows high)
6 High Hang Muscle Cleans (focus on fast elbows)
10 Elbow Punches
6 Hang Power Cleans (focus on solid landing position)
6 Power Cleans (focus on bar path and landing)
6 Push Presses (focus on the vertical dip down, aggressive drive)
6 Push Jerks (focus on proper landing position)
6 C&J (focus on barbell cycling)
Power Clean and Push Jerk
Power Clean and Jerk (5 x 2)
Clean and Jerk