10
Apr
Top Speed Athletics – 11Apr2017
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
Speed & Plyo
Metcon (No Measure)
3×5 Single leg triple jumps for max distance
3x30yds Double leg bouding (hands behind head)
5x10yd sprint, 3pt stance
5x 30yd sprints, 2pt stance
Weightlifting
Clean Complex 2 : Hi Pull, Clean, Hang Clean (5×1 – Increase weight every set. Go E2M)
Execute 1 High Pull, followed by 1 Clean, followed by 1 Hang Clean.
In between sets 5 burpees then add weight
Gymnastics
Metcon (No Measure)
3 Rounds
60s Plank
10 Ring rows
Metcon
Metcon (Time)
30 Burpees