1.36 Top Speed Athletics

22
Feb

1.36 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

Weightlifting

Tall Snatch (E2M for 10min)

Start from high hang, extend until on toes and complete the snatch by dropping to full squat
E2M for 10min Start with empty bar and increase weight each set. Increase weight slowly.

Smolov week 1 (3×8 @ 65%)

3×8 @ 65%

1×5 @ 70%

2×2 @ 75%

1×1 @ 80%”

Metcon

Metcon (Time)

21,15,9

Cleans, 75/55lbs

HR Push ups
Rx+ sub dips for push ups