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