1
Jun
1.76 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 (AMRAP – Reps)
2 Rounds
Max ring rows
15 push ups
score is only ring rows
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
Back Squat (1×5 @ 85%)
Metcon
LVL 1: Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Power cleans (.75BW)
10 Toes to bar
15 Wall balls,14/10
LVL 2: Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Power cleans (.50BW)
10 Toes to bar
15 Wall balls,14/10
Flexibility Training
Child’s pose
Saddle
Dragon
Low dragon
Dragon
Low dragon