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