Week 4 – CG6.4

WORKOUT CG6.4 Rx’d LION CUB: 13 -15 years

FOR TIME (8 MIN TIME CAP)

PART A

3 ROUNDS
12 Toes to Bar
21 Dumbbell Snatch (1 x 12.5kg/10kg)
12 Dumbbell Thrusters (1 x 12.5kg/10kg)

Part B – In remaining time max reps bar muscle ups

       12.5kg = 26lbs       10kg = 22lbs      8kg = 18lbs      

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WORKOUT CG6.4 SCALED LION CUB: 13 -15 years

PART A

3 ROUNDS
24 Knee Raises Total (For scoring purposes every 2 knee raises counts as 1 rep – do 24 knee raises total and score 12)
21 Dumbbell Snatch (1 x 10kg/8kg)
12 Dumbbell Thrusters (1 x 10kg/8kg)

PART B – In remaining time max reps knee raises (can score 1 for 1 for Part B – i.e. every knee raise counts as 1 rep)

10kg = 22lbs      8kg = 18lbs 

WORKOUT CG6.4 Rx’d BEAR CUB: 10 -12 years

FOR TIME (8 MIN TIME CAP)

3 ROUNDS
12 Toes to Bar
21 Dumbbell Snatch (1 x 8kg)
12 Goblet Thrusters with dumbbell (1 x 8kg)

PART B – In remaining time max reps toes to bar

   8kg = 18lbs      

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WORKOUT CG6.4 SCALED BEAR CUB: 10 -12 years

FOR TIME (8 MIN TIME CAP)

3 ROUNDS
24 Knee Raises Total (For scoring purposes every 2 knee raises counts as 1 rep – do 24 knee raises total and score 12)
21 Dumbbell Snatch (1 x 6kg)
12 Goblet Thrusters with dumbbell (1 x 6kg)

PART B – In remaining time max reps knee raises (can score 1 for 1 for Part B – i.e. every knee raise counts as 1 rep)

6kg = 12lbs   

WORKOUT CG6.4 Rx’d FOX CUB: 7 -9 years

FOR TIME (8 MIN TIME CAP)

3 ROUNDS
21 knee raises
21 Side to side jumps
12 goblet thrusters with dumbbell (1 x 3kg)

PART B – In remaining time max reps toes to bar OR knee raises (every toes to bar rep counts as 2 reps).

3kg = 6lbs 

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WORKOUT CG6.4 SCALED FOX CUB: 7 -9 years

FOR TIME (8 MIN TIME CAP)

3 ROUNDS
21 knee raises
21 Side to side jumps
12 goblet thrusters with dumbbell (1 x 2kg)

PART B – In remaining time max reps toes to bar OR knee raises (every toes to bar rep counts as 2 reps).

2kg = 5lbs