1.41 Top Speed Athletics

5
Mar

1.41 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Speed & Plyo

Metcon (No Measure)

3x40yd power skipping

3×5 L-R-F jump, single leg

Weightlifting

Romanian Deadlifts

Start @ 40% of your max deadlift and increase each set.

Back Squat

Build up to 80% for one set of 5.

Metcon

Metcon (No Measure)

EMOTM for 6 rounds

3 T2B

6 Ring rows or pull ups

3 Broad Jumps, 5ft/8ft