25
May
1.74 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)
100 Hollow Rocks
100 Supermans
Every miss
3 Pull ups
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 (3×5,3,1+ @ 75%,80%,85% (+ is for max reps))
Metcon
Metcon (Time)
20 Calorie Ride
20 Push Press or Jerk, 55/35lbs
20 Box jumps, (24″/ 20″)
20 SDHP 55/35lbs
20 Thrusters 55/35lbs
Flexibility Training
Child’s pose
Saddle
Dragon
Low dragon
Dragon
Low dragon