1,67 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 (AMRAP – Reps)

4 Rounds

Max Pull ups

15 Push ups

Weightlifting

Snatch (1×1 Work up to 90%)

Snatch Complex (2×1)

1 Snatch + 2 OHS (Hold bottom of OHS for 5s @ 20lbs less then daily 1RM)

Front Squat (3×5+ Front Squats @ 60%, 70%, 80% (+ is for max re)

Metcon

Metcon (Time)

400m run

Then:

4 Rounds

10 Box jumps, 24/20

10 Wall balls 2fers, 12/8

Flexibility Training

Seated Straddle

Pigeon

Puppy Dog