Lion Cub
WORKOUT CG7.4 Rx’d LION CUB: 13 -15 years
FOR TIME (14 MIN TIME CAP)
10 -8 – 6 – 4 – 2
Bar Facing Burpees
Power Cleans (30kg/25kg barbell)
Front Squats (30kg/25kg barbell)
* At the end of every round (including the round of 2) perform 3 (for boys) /2 (for girls) bar muscle Ups
– Can sub BMU for 9 Chest to Bars (boys) and 6 Chest to Bar (girls)
– For scoring purposes
9 C2B = 3 points
6 C2B = 3 points
Please refer to workout description below for more details
WORKOUT CG7.4 SCALED LION CUB: 13 -15 years
FOR TIME (14 MIN TIME CAP)
10 -8 – 6 – 4 – 2
Bar Facing Burpees
Power Cleans (30kg/25kg barbell)
Front Squats (30kg/25kg barbell)
* At the end of every round (including the round of 2) perform 8 jumping pull ups
Bear Cub
WORKOUT CG7.4 Rx’d BEAR CUB: 10 -12 years
FOR TIME (14 MIN TIME CAP)
10 -8 – 6 – 4 – 2
Bar Facing Burpees
Power Cleans (15kg barbell)
Front Squats (15kg barbell)
* At the end of every round (including the round of 2) perform 6 pull ups
WORKOUT CG7.4 SCALED BEAR CUB: 10 -12 years
FOR TIME (14 MIN TIME CAP)
10 -8 – 6 – 4 – 2
Bar Facing Burpees
Power Cleans (8kg barbell)
Front Squats (8kg barbell)
* At the end of every round (including the round of 2) perform 6 jumping pull ups
Fox Cub
WORKOUT CG7.4 Rx’d FOX CUB: 7 -9 years
FOR TIME (14 MIN TIME CAP)
10 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (100m)
8 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (80m)
6 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (60m)
4 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (40m)
2 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (20m)
* At the end of every round (including the round of 2) perform 4 jumping pull ups
WORKOUT CG7.4 SCALED FOX CUB: 7 -9 years
FOR TIME (14 MIN TIME CAP)
10 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (100m)
8 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (80m)
6 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (60m)
4 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (40m)
2 reps
Burpees to a plate
Sumo deadlift high pulls (4kg)
10m Suitcase carry (4kg) (20m)
* At the end of every round (including the round of 2) perform 4 jumping pull ups
