CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Strength Session should stay moderate in volume, not counting warm-up sets. Moderate heavy loading on the barbell. The main goal here is for athletes to perform 5 rep Thrusters TNG and in one fluent motion.
For time workout with moderate volume, moderate loading on the barbell and shorter time domain. For the 1K Row, we want athletes to find a fast but sustainable pace and stick to it. Trying to keep the pace slightly over their 1K pace and hold on. For the Thrusters and Pull-ups, the goal is to go as close to unbroken as possible. 15:00 Time Cap.
Warm-up (No Measure)
3 Rounds (R1 → R2 → R3)
1:00 Row (EZ) → 1:00 Row (Mod) → 1:00 Row (Fast)
5 Air Squat → 5 Jumping Squats → 5 Empty BB Front Squats
5 Strict Presses → 5 Push Presses → 5 Push Jerks
5 Push-ups → 5 Tempo Push-ups → 5 Pike Push-ups
5 Hollow Rocks + 5 Supermans → 5 Kip Swings → 5 Kipping Pull-ups
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*
*Bar can not stop overhead or on the shoulders at any point.
Thruster (TNG 1 x 5)
50 Thrusters, 45#
NOT FOR TIME
40 Strict Hanging Knee Raise