1.81 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)
4 Rounds
Accumulate 30s HS Hold
2min rope climbing technique
S-wrap and J-wrap
Speed & Plyo
Metcon (No Measure)
Even
16 Lunge Jumps
Odd
30 lateral box shuffles
Weightlifting
Deadlift (3×3+ Deadlift, 70%, 75%, 80%)
Metcon
Metcon (Time)
Partner WOD
100 Air squats while partner is in ring support hold
30 Hang Snatch (65/45) – Both Partners work. Must go 1 for 1
Switch
100 Air squats while partner is in ring support hold
30 Hang Clean (65/45) – Both partners work. Must go 1 for 1
Flexibility Training
Partner WOD
100 Air squats while partner is in ring support hold
30 Hang Snatch (75/55) – Both Partners work. Must go 1 for 1
Switch
100 Air squats while partner is in ring support hold
30 Hang Clean (75/55) – Both partners work. Must go 1 for 1