1.71 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 (No Measure)

10min HS Hold Practice

Every 5 attemps

5 ring Dips

Weightlifting

Snatch (Work to 90% + 10lbs of 1RM snatch)

Snatch Complex

2×1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM

Front Squat (3×3+ @ 70%, 75%, 80% (+ is for max reps))

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

8 CnJ, 65/35lbs

30 Double unders/60 Singles

10 Front Rack Lunge, 65/35lbs

Flexibility Training

Dragon

Lizard

Dragon

Lizard

Fragon