1.107 Top Speed Athletics

22
Aug

1.107 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)

4×8 DB Single Arm Row

6×5 3sec negatives

Weightlifting

Back Squat (Build to 90%+5lbs then drop 10lbs for max reps)

Jerk Complex (4×1 @ 70% of 1RM rack Jerk)

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”

Metcon

Metcon (Time)

Teams of 2

4 Rounds

20/15 Cal. Ride

50 Double Unders

*You go, I go ! Partner 1 completes Row, while partner 2 completes double unders

Alternate back and forth until both partners complete 4 rounds each