04/29/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

To finish, or not to finish.. That is the WOD question today!

Skill session is meant to prime and prep those with muscle ups for a longer

workout, while giving some time under tension in skill work for those still developing.

Workout is a longer duration, bodyweight workout with a moderate to high volume of movement! Proper scaling of both movements and volume should be monitored for both advanced and newer members. Focus should be on UB movement on the lunges, sets of 5-10 on their K2E’s, big sets of DU’s and smart sets of

at least 2-3 muscle ups at a time.

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Single Unders

10 Kipping Swings

8 False Grip Ring Rows

6 Lunges

Skills

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1

2 Strict Muscle-Up or

5 False Grip Ring Pull-ups

MIN 2

:45 Double Under or Triple Under

Attempts

WOD

Metcon (Time)

FOR TIME

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle-Ups

40 Walking Lunges

40 Knee to Elbow

80 Double Unders

10 Muscle-Ups

30 Walking Lunges

30 Knee to Elbow

60 Double Unders

15 Muscle Ups