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 (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
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)
3 ROUNDS FOR TIME
10 Front Squats
15 Gymnastic Kip Pull-ups
20 Box Jumps