CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Skill session will opportunity for developing efficient movement to carry over into the workout. Athletes that are newer to rope climb can practice this movement today to work towards the goal of completing a rope climb. Athletes that have more experience are working to dial in their technique to quickly get up the rope. More advanced athletes should be warming up and finding their rhythm for legless rope climbs.
Workout has a nice blend of legs and arms. We have moderate duration with monostructural movements, weightlifting, and gymnastics. We are looking for 5 rounds for most athletes. The goal is to hit unbroken reps and quickly get up and down the rope.
Warm-up (No Measure)
EMOM x 8
Min 1 — 8/6 Cal Bike + Groiners
Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
10:00 Skill Prep Session for Rope Climb
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
2 Rope Climbs*
*Legless optional for one or both rope climbs.