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