CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Today is going to be a long sweatfest! Athletes should be trying to move at a
consistent 80% pace… The 400m run should take under 2:45.
Our Barbell GM’s should be done at a slower controlled pace to ensure proper hinging forward. The Strict Sit-up might be a new one for some folks…no throwing of the arms!
After the AMRAP we are going to chase the pump with some max DB sets
of Deficit Push-ups, Bent Over Rows, and Hammer Curls.
We want athletes shooting for minimum 15+ reps so for the first round have everyone go a little lighter and then increase weight from there if needed. if it’s nice out take the DB’s outside and get tan while you chase the pump!
Warm-up (No Measure)
EMOM x 12 MINUTES
Min 1: Shuttle Runs
Min 2: :40 Russian KB Swing
Min 3: :20 Russian Twist + :20 Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
25/20 Cal Bike
20 Barbell Good Morning*
15 Strict Sit-up
*GHD Hip Extension can also be
SUNS OUT, GUNS OUT FINISHER
3 SETS FOR MAX REPS
DB Deficit Push-ups
DB Bent Over Row
DB Hammer Curl
-Rest as Needed b/t Sets