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)