8
Aug
1.102 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
Gymnastics
Metcon (No Measure)
1,2,3,4…10 Pull ups (kipping)
10,9,8,7…1 Dips (Kipping)
Weightlifting
4×1 Snatch + Hang Snatch + Snatch Balance (E2M for 8min)
4×1 Snatch + Hang Snatch + Snatch Balance
Begin with workload you ended with from last week. Add a small amount of weight each round.
Back Squat (1×3 @60%, 1×3 @70%, 1×3 @80%, 1×3 @ 90%,)
Metcon
Metcon (AMRAP – Reps)
Tabata Squats
Then:
4min Max pull ups
Flexibility Training
Child’s pose
Lizard
Lizard
Saddle
Seated Straddle
Cross Shin Archer