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