20
Feb
21Feb2017 – 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)
3x ladder drill, 1 foot, 2 feet, icky shuffle
3x50yd build ups
Gymnastics
Metcon (No Measure)
5 Rounds
15 Tuck ups
10 Bulgarian Row
5r Hinge row
5 Push ups
Speed & Plyo
Metcon (No Measure)
4×4 1-2-3 Jump, each leg
4×8 1/4 squat rythmic jump
4×3 Box jump, increase height each set
Weightlifting
Snatch Complex 1 : Sn High Pull, Power Snatch (5×1 @ 70%)
5×1 Snatch high pull + Power Snatch
Set the clock for 13 minutes. 3 minutes to warm up then go E2M. At least 3 sets must be at the percentage.
Metcon
Metcon (Time)
3 Rounds
10 Push ups
15 Power Jerk, 45/35/25
20 KBS, 35(High school), 25(Middle school), 15 (elementary)