6
Jul
1.90 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
Speed & Plyo
Metcon (No Measure)
2x Each
4 x 1 Foot ladder
4 x 2 foot ladder
2 x In and out
2 x Centipede
2 x Icky shuffle
Then
EMOTM for 5 min
16 Side to side hops over hurdle
Weightlifting
Snatch Deadlift + Snatch High Pull + Snatch
4×1 Snatch Dead+Snatch High Pull + Snatch
Snatch Deadlift, then return to floor and Snatch High Pull, then return to floor and Snatch. Power or Full – Athlete’s choice.
Back Squat (1×3 @ 65%, 1×[email protected]%, 3×[email protected]%, 1×[email protected]%)
Metcon
Metcon (Time)
Partner WOD
50 Thrusters, 55/35
50 Ring rows
30 Thrusters, 65/45
30 Pull ups
10 Thrusters, 75/55
10 C2B Pull ups
Flexibility Training
Half Front split
Dragon
Fragon
Half Front split
Dragon
Fragon
Seated Straddle