CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
We have a longer duration today with a lot unilateral movements. The volume is moderate but the workout may be odds with all the single arm work. Athletes should be moving at a challenging pace. The run is not a rest here andnathletes should be looking to push the pace, get right to the KB, and go for quick and unbroken reps.
We are going to cap this workout at 28 minutes.
Warm-up (No Measure)
AMRAP x 7 MINUTES (LIGHT DB)
5 Half Kneeling DB Press (Right arm)
5 SA FR Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 SA FR Split Squat (Left arm)
:20 Hollow Hold
25ft High Bear Crawl (arms and legs straight)
4 ROUNDS FOR TIME
16 Single Arm DB Burpee
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
*All DB movements are non-alternating.
Perform 8 on one side then 8 on the
OPTIONAL GUNS & GUTS FINISHER
3 SETS TO FAILURE
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
-Rest as Needed b/t Sets