CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Strength is moderate in volume, heavy in loading. Prioritize integrity of movement over what’s on the bar. Looking for folks to get up to 75-85% of their 1RM front squat today, does not be a need new 1RM.
Workout will be a gut check…athletes will need the rest period to recover and hit the numbers each round. Moderate to long in duration, moderately high volume at moderate loads. We want 45s of work with 15 seconds transition time.
Warm-up (No Measure)
10 Banded Squats (band or hip circle above knees)
:30 Goblet Squat Hold
5 Hip Circles Each leg
*1s build to heavy
Front Squat (5-3-1-1-1)
EMOM x 20 MINUTES
Minute 1 – 18/14 Calorie Row
Minute 2 – 15 DB Front Squats
Minute 3 – 10 Up-Down + Box Jump Over
Minute 4 – Rest