WEEK 3 – CG3.3


WORKOUT CG3.3 Rx’d LION CUB: 13 -15 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Dumbbell Step Ups @ 20” (2 x 10kg/2 x 8kg)

Dumbbell Push Press (2 x 10kg/2 x 8kg)

Dumbbell Deadlifts (2 x 10kg/2 x 8kg)


WORKOUT CG3.3 SCALED LION CUB: 13 -15 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Dumbbell Step Ups @ 20” (2 x 8kg/2 x 5kg)

Dumbbell Push Press (2 x 8kg/2 x 5kg)

Dumbbell Deadlifts (2 x 8kg/2 x 5kg)

Workout Description


WORKOUT CG3.3 Rx’d BEAR CUB: 10 -12 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Dumbbell Step Ups @ 20” (1 x 6kg/1 x 4kg)

Dumbbell Shoulder to Overhead (2 x 6kg/2 x 4kg)

Dumbbell Deadlifts (2 x 6kg/2 x 4kg)


WORKOUT CG3.3 SCALED BEAR CUB: 10 -12 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Dumbbell Step Ups @ 20” (1 x 5kg/1 x 3kg)

Dumbbell Shoulder to Overhead (2 x 5kg/2 x 3kg)

Dumbbell Deadlifts (2 x 5kg/2 x 3kg)

Workout Description


WORKOUT CG3.3  Rx’d FOX CUB: 7 -9 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Box Jumps or Step Ups @ 12” (Unweighted)

Dumbbell Shoulder to Overhead (2 x 3kg)

Dumbbell Deadlifts (2 x 3kg)


WORKOUT CG3.3 SCALED FOX CUB: 7 -9 years

FOR TIME (10 MIN TIME CAP)

15-12-9 reps of:

Box Jumps or Step Ups @ 12” (Unweighted)

Dumbbell Shoulder to Overhead (2 x 2kg)

Dumbbell Deadlifts (2 x 2kg)

Workout Description


Download the Score sheet

Download Scoresheet