Topspeed Athletics 14Feb2017

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

Speed & Plyo

Metcon (No Measure)

4x20yd sprint

4×4 1-2-Jump, each leg

4×8 1/4 squat rythmic jump

Weightlifting

Snatch High Pulls (5×2 @ 65%)

5×2 Snatch High Pulls @ 65%

Power Snatch (5×2 @ 70%)

Metcon

Metcon (Time)

4 Rounds

10 KBS, 53/35

5 Seated box jumps, 20″

10 Seated med Ball throws, 8/6