1.63 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

Top Speed Dynamic Warm up + Bands (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side

10yd Spider lunge

10yd Russian walks

10yd Standing split

10yd high knees

10yd butt kickers

10yd single leg jump – R

10yd single leg jump – L

10yd broad jump

3x sprints

1 round of Cross-symmetry bands

Gymnastics

Pull up Static Hold Complex

1 Pull ups, 3s hold

2 Pull ups, 3s hold

3 Pull ups, 3s hold and so on until 10 or failure

Push up static hold complex

Then:

2 Push ups, 5s hold

4 Push ups, 5s hold

6 Push ups, 5s hold and so on until 20 or failure

Weightlifting

Deadlift (3×5 @ 85%)

Metcon

Metcon (Time)

5 Rounds

10 Deadlifts @ 50% of 85% of 1RM

5 HSPU

100m run

Flexibility Training

Cross Shin Archer

Cross Shin

Cross Shin Archer

Cross Shin

Seated Forward Fold

Internal Hip Stretch