1.100 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Speed & Plyo

Metcon (No Measure)

For 10 minutes

Even Minute

15 1/4 Squat Jumps

Odd Minute

10 Side to side hops over hurdle

Weightlifting

Clean + Hang Clean + Jerk (E2M for 10min)

4×1 Clean + Hang Clean + Jerk @ 70%

Front Squat (3×5+ Front Squats @ 65%, 70%, 75%+ (+ is for max))

Metcon

Metcon (Time)

Two teams:

100 squats

100 burpees

100 push ups

100 wall balls

100 barbell hang cleans

5 reps at a time. One athlete works

Flexibility Training

Half Front split

Dragon

Fragon

Half Front split

Dragon

Fragon

Seated Straddle