31
Aug
1.111 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)
3×15 Banded hamstring curls
2×15 GHD
Weightlifting
Power Snatch: 3×1,2,2 (3×1,2,2 – 80% then 2 dropsets at -10bs)
Power Snatch: 3×1,2,2 @ 80%, then drop down 10lbs 2 sets of doubles
Front Squat (3×5,3,1+ Front Squats @ 75%, 80%, 85%)
Metcon
Metcon (Time)
25 Wall balls (12/8 lbs to a 10’ target)
25 Pull ups
25 One-legged squats, alternating
25 Dumbbell CnJ, 25/15lbs