WEEK 4 – CG4.4


WORKOUT CG4.4 Rx’d LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 American Kettlebell Swings (16kg/12kg)  (35lb/26lb)
10 Toes to Bar
10 Double Unders
15m Farmers Carry (2 x 16kg (35lb)/2 x 12kg (26lb))

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang


WORKOUT CG4.4 SCALED LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 American Kettlebell Swings (12kg/8kg)   (26lb/18lb)
5 Toes to Bar (or 20 knee raises)
20 Single Skips
15m Farmers Carry (2 x 12kg (26lb)/2 x 8kg (18lb))

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang

Workout Description


WORKOUT CG4.4 Rx’d BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 American Kettlebell Swings (12kg/8kg)   (26lb/18lb)
5 Toes to Bar
10 Double Unders
15m Farmers Carry (2 x 10kg (20lb) kettlebell or dumbbell)

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang


WORKOUT CG4.4 SCALED BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 Russian Kettlebell Swings (8kg or 18lb)
10 Knee Raises
20 Single Skips
15m Farmers Carry (2 x 8kg (18lb) kettlebell or dumbbell)

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang

Workout Description


WORKOUT CG4.4  Rx’d FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 Russian Kettlebell or Dumbbell Swings (6kg or 14lb)
20 Sit Ups
20 Single Skips
15m Farmers Carry (2 x 4kg (8lb) kettlebell or dumbbell)

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang


WORKOUT CG4.4 SCALED FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 13 MINUTES

FROM 0:00-8:00

PART A.

8 Min AMRAP
10 Russian Kettlebell or Dumbbell Swings (4kg or 8lb)
20 Sit Ups
20 Single Skips
15m Farmers Carry (2 x 4kg (8lb) kettlebell or dumbbell)

Rest 2 Minutes

FROM 10:00-13:00

PART B.

3 Minute max seconds bar hang

Workout Description


Download the Score sheet

Download Scoresheet