28
Nov
Top Speed Athletics 1.135
CrossFit Reality – CrossFit Teens
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10min Warm up: Do the warm up above or Athlete’s choice
Metcon
A: Metcon (Time)
10min Time cap
4 Burpees on the minute every minute, 55/35lbs on the bar.
20 Thrusters,
20 Sumo Deadlift High Pulls,
20 Push Press,
20 Overhead Squats
20 Front Squats
5min Rest in between A and B
B: Metcon (Time)
15min Time cap
60 KB Swings, 25/20
50 Box Jumps 20
40 Wall Balls, 12/10
30 Pull-ups
20 Abmat Sit-ups
10 Snatches, 55/35
16 Overhead lunge, 55/35lb
Accessory Work
Acc: Metcon (No Measure)
Superset movement
3×6 strict press, 80-85%
3×10 Strict Pull ups