1.57 Top Speed Athletics

16
Apr

1.57 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

3x40yd power skipping

3×5 L-R-F jump, single leg

4×6 low box jump to 10yd sprint

Weightlifting

Jump Squats

6×5 Pause jump squat @ 30%

Romanian Deadlifts (4×8 @ 50% of Deadlift)

Metcon

Metcon (No Measure)

100 Hollow rocks

100 superman rocks

*3 pull up penalty everytime you break