02/04/2019 – CrossFit Fixx
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02/04/2019

4
Feb

02/04/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

We have some more squat volume today with a strength piece, and some decent squat volume in our conditioning.

Squat EMOM meant to build time under tension and reinforce positioning. Moderate to heavy loads, moderate volume, and short duration. Focus is on maintaining proper positions.

Workout is short to moderate in duration, with volume on the moderate to high side depending on pull up capacity, and loads at light moderate loads. Movements should be done quick if not unbroken with the pull ups being broken up into 2-3 sets.

Warm-up

Warm-up (No Measure)

8 Min EMOM

*Row for cal and perform secondary movement in time remaining

Min 1: 6/4 Cal Row + Air Squat Hold

Min 2: 6/4 Cal Row + Active Bar Hang

Min 3: 6/4 Cal Row + Air Squats

Min 4: 6/4 Cal Row + Ring Rows

Min 5: 6/4 Cal Row + Step Ups

Min 6: 6/4 Cal Row + Jumping Pull Ups

Min 7: 6/4 Cal Row + Box Jumps

Min 8: 6/4 Cal Row + Kipping Swings

Strength

EMOM x 10 MINUTES

3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Front Squat (10 x 3)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

10 Front Squats

15 Gymnastic Kip Pull-ups

20 Box Jumps

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