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