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