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02/03/2021

14
Sep

02/03/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Games – Hand Tag (No Measure)

Players all start in the Bear Crawl position with hands and feet on the floor. Everyone is ‘it’ simultaneously, and must try to tag everyone else. Tags can only occur on the hand, while the hand is on the floor. All players must stay in the Bear Crawl position the entire game. Once tagged, the player must perform some movement (burpees, squats, etc.) to get back in the game.

Warm-up (No Measure)

12 Good Mornings

6 Dive Bombers

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pike Pushups

Deadlift warmup with bar

Weightlifting

Deadlift (4 x 8)

Gymnastics

Handstand Skill (4 x 25 or 50)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

4 Rounds

11 Deadlifts 185/123

11 Handstand Pushups

Cool Down