13
Feb
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