21
Sep
1.117 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 (AMRAP – Reps)
1×8 Push ups with 60s Rest
3×6 Push ups with 60s Rest
1xMax effort push ups
Metcon (AMRAP – Reps)
2min Max Push ups
Weightlifting
Clean and Jerk (3×1,ME,ME @ 80% then ME – 40/30/20 )
CnJ: 3×1,ME,ME @ 80%, then drop down 40lbs/30lbs for 2 ME Pwr Clean only, 30s sets with a 2:30s break in between
Box Squats (8×2 Box Squat @ Parallel @ 70% E60s)
Metcon
Metcon (AMRAP – Reps)
Tabata
1.Ball Slam, 15/10
1min Rest
2. Air squat
1min Rest
3. KBS, 35/25
1min Rest
4. T2B
Score is total of lowest number of reps for each movement