Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Ido Portal Hang and Squat (No Measure)
10 minutes of squat clinic and hanging
Broad jump (5 x 5 )
find max distance broad jump
5 sets of 5 max distance reps.
Just go back and forth in your living room. Land softly, but jump far each time. We are looking to display power.
Rotating Planks (4 x 5-10 reps each direction)
Superset with jumping lunges
Plyometric Lunges (4 x 5 reps on each leg)
Looking for speed and fluid transistion.
Metcon (AMRAP – Rounds and Reps)
AMRAP – 15
100 single jumps (with or without a rope)
10 Russian Twists each direction (hold a weighted implement from around the house)
Bear Crawl 50 feet (dragging weighted implement you used for russian twists if possible)
If you don’t have an implement, simply crawl for 50 feet.
50 feet is approximately 30 seconds of time