CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
A longer workout with high volume. If done as prescribed, 200 calories on the rower and 150 burpees. Yikes!
The goal for today’s workout is to pick a pace that allows for consistent movement throughout the entire 20 minutes. The only time athletes are not rowing or performing burpees is during a fast transition. Athletes should avoid a sprint like effort, where they finish in 35-40 seconds. Instead, they should be striving to pick a more steady pace that puts them finishing each round between 45-50 seconds. Then, deliberately moving from one station to the next.
Two repetitive movements for 20 minutes require efficiency to be successful. A lot of opening and closing of the hip between the two will create some interference between both movements. Hips and lungs will be feeling it today. We then have a nice little finisher for the core, chest, and shoulders!
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Slam Balls
10 Air squats
20 Mountain climbers
6 Minute AMRAP:
Odd: Row – Easy > Mod > Workout Pace
Even – Inch-worms > Up Downs > Burpees
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-