4
May
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