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
25:00 Hard Cap