WEEK 3 – CG4.3


WORKOUT CG4.3 Rx’d LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 14 MINUTES

FROM 0:00-5:00

PART A. 5 mins to find a heavy front squat

Rest 1 Minute

FROM 6:00-14:00

PART B.

21-15-9
Thrusters (25kg/20kg) (55lb/45lb)
Handstand Push Ups (1 abmat)


WORKOUT CG4.3 SCALED LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 14 MINUTES

FROM 0:00-5:00

PART A. 5 mins to find a heavy front squat

Rest 1 Minute

FROM 6:00-14:00

PART B.

21-15-9
Thrusters (20kg/15kg)  (45lb/35lb)
Hand Release Push-ups on toes

Workout Description


WORKOUT CG4.3 Rx’d BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 14 MINUTES

FROM 0:00-5:00

PART A. 5 mins to find a heavy front squat

Rest 1 Minute

FROM 6:00-14:00

PART B.

21-15-9
Thrusters (15kg or 35lb)
Abmat Hand Release Push-ups on toes


WORKOUT CG4.3 SCALED BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 14 MINUTES

FROM 0:00-5:00

PART A. 5 mins to find a heavy front squat

Rest 1 Minute

FROM 6:00-14:00

PART B.

21-15-9
Thrusters (8kg or 18lb)
Abmat Hand Release Push-ups on knees

Workout Description


WORKOUT CG4.3  Rx’d FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 8 MINUTES

FROM 0:00-2:00

PART A. 2 mins max effort goblet squats (4kg or 8lb dumbbell)

Rest 1 Minute

FROM 3:00-8:00

PART B.

21-15-9
Thrusters (2 x 3kg (6lb) dumbbells)
Abmat Hand Release Push-ups on knees


WORKOUT CG4.3 SCALED FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 8 MINUTES

FROM 0:00-2:00

PART A. 2 mins max effort goblet squats (3kg or 6lb dumbbell)

Rest 1 Minute

FROM 3:00-8:00

PART B.

21-15-9
Thrusters (2 x 2kg (4lb) dumbbells)
Abmat Hand Release Push-ups on knees

Workout Description


Download the Score sheet

Download Scoresheet