WEEK 4 – CG5.4

Lion Cub

WORKOUT CG5.4 Rx’d LION CUB: 13 -15 years

FOR TIME (15 min time cap)

Buy in – 75 Double Unders or 225 singles*

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS

Immediately into 3 rounds:

20 goblet (kettlebell or dumbbell) reverse lunges (16kg/12kg)   
12 pull ups                                                                                        
20 wall balls (RX – 6kg to 10ft /6kg to 9ft)
15 American  kettlebell swings (16kg/12kg)

Buy out – 75 Double Unders or 225 singles

* RX – Double unders may be substituted for 3 x single skips. Every 3 skips = 1 rep
** The time at the end of the first set of double unders needs to be recorded for a tie break time


WORKOUT CG5.4 SCALED LION CUB: 13 -15 years

FOR TIME (15 min time cap)

Buy in – 150 single skips

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS

Immediately into 3 rounds:

20 goblet (kettlebell or dumbbell) reverse lunges  (12kg/8kg)
12 ring rows
20 wall balls  (4kg to 10 ft/4 kg to 9ft)
15 American  kettlebell swings (12kg/8kg)

Buy out –150 single skips

** The time at the end of the first set of double unders needs to be recorded for a tie break time

16kg = 35lbs              12kg = 26lbs            8kg = 18lbs        6kg = 14lb             4kg = 8lb

Bear Cub

WORKOUT CG5.4 Rx’d BEAR CUB: 10 -12 years

FOR TIME (15 min time cap)

Buy in – 50 Double Unders or 150 singles*

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS

Immediately into 3 rounds:

20 goblet (kettlebell or dumbbell) reverse lunges (8kg)   
12 Ring Rows                                                                    
20 wall ball thrusters (4kg)
15 American  kettlebell swings (12kg/8kg)  

Buy out – 50 Double Unders or 150 singles (scaled 100 singles)*

* RX – Double unders may be substituted for 3 x single skips. Every 3 skips = 1 rep
** The time at the end of the first set of double unders needs to be recorded for a tie break time


WORKOUT CG5.4 SCALED BEAR CUB: 10 -12 years

FOR TIME (15 min time cap)

Buy in – 100 single skips

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF DOUBLE UNDERS/SKIPS

Immediately into 3 rounds:

20 reverse lunges – unweighted
12 Ring Rows                                                                    
20 wall ball thrusters (4kg)
15 Russian kettlebell swings (12kg/8kg)

Buy out – 100 single skips

12kg = 26lbs                                       8kg = 18lbs                       4kg = 8lb

Fox Cub

WORKOUT CG5.4  Rx’d FOX CUB: 7 -9 years

FOR TIME (15 min time cap)

Buy in – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF JUMPS

Immediately into 3 rounds:

20 plate jumps/step ups  (stack 2 x 20kg plates or the equivalent to make a 6 in. stack)
20m bear crawl (10m = 1 rep)
20 goblet squats  (1 x 4kg dumbbell)
15 Russian kettlebell or dumbbell swings  (4kg)                         

Buy out – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)

*The time at the end of the first set of jumps needs to be recorded for a tie break time


WORKOUT CG5.4 SCALED FOX CUB: 7 -9 years

FOR TIME (15 min time cap)

Buy in – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)

RECORD TIE BREAK TIME ON COMPLETION OF FIRST SET OF JUMPS

Immediately into 3 rounds:

20 plate jumps/step ups (stack 2 x 20kg plates or the equivalent to make a 6 in. stack)
20m bear crawl (10m = 1 rep)
20 goblet squats  (1 x 3kg dumbbell)
15 Russian kettlebell or dumbbell swings  (3kg)

Buy out – 75 lateral jumps over barbell loaded with small 2.5kg weights (or equivalent to raise to approx. 5 in. off the floor)

*The time at the end of the first set of jumps needs to be recorded for a tie break time

4kg = 8lbs                            3kg = 6lbs