18
Jun
1.82 Top Speed Athletics
CrossFit Reality – CrossFit Teens
Warm-up
Top Speed Sprint Warm up (No Measure)
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop – (15yd-L, 15yd-R)
10yd Single leg triple jump – (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups
Speed & Plyo
Metcon (No Measure)
4x20yd accel, 20yd stride in
10x 10yd falling start sprints
3×5 Single leg triple jump
3×5 Depth jumps
10x 20yd sled sprints
3×10 Jump squats @ 30%
Metcon
Metcon (AMRAP – Reps)
2 rounds
Min 1: Weighted 100m run – 40/20lbs
Min 2: Max Wall balls
Min 3: Weighted 100m run – 40/20lbs
Min 4: Max Sit ups
Min 5: Weighted 100m run – 40/20lbs
Min 6: Max Pull ups
Min 7: Weighted 100m run – 40/20lbs
Min 8: Max Push ups