16Feb2017 – Top speed athletics

Posted on February 15, 2017 Under Blog


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

Gymnastics

Metcon (No Measure)

5 Rounds

30s chin hang

10 Bench dips

20 Calf Raises

Speed & Plyo

Metcon (No Measure)

4x 1-2-Jump, each leg

4×8 1/4 squat rythmic jump

4×6 Broad jump

4×5 Low box depth jump

Weightlifting

Clean Complex 1 (4×2 @ 70% of clean)

Clean high pull + Clean

Back Squat (5×5 every 60s)

Metcon

Metcon (Time)

3 Rounds

10 Push ups

15 Power Jerk, 45/35/25

20 KBS