1.107 Top Speed Athletics


1.107 Top Speed Athletics

CrossFit Reality – CrossFit Teens


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


Metcon (No Measure)

4×8 DB Single Arm Row

6×5 3sec negatives


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 (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