Have you read the lighting sticky about PAR? that will probably help you decide what wattage/how many CFLs to use.
But I wanted to comment on your substrate. If I were you, I would try to find a silica-based sand (like pool filter sand) instead of using play sand. Its much cleaner in my experience, and doesnt cost much more.
And yes, it is okay to use liquid ferts and root tablets together, although you may not even need much ferts with the plant list you have selected. (my crypts and jfern grow fine with just osmocote+ root tablets) And I have no experience with crushing up root tab, I thought it they were supposed to stay intact so they release the ferts slowly over time.