Week 2 – CG.2


WORKOUT CG.2  Rx’d AND SCALED LION CUB: 13-15 years

SET A RUNNING CLOCK FOR 10 MINUTES:

3 minutes to find a heavy Power Clean, Hang Power Clean, Full Clean complex

1 minute rest

THEN 3 Rounds for time (6 min time Cap)

  • 10 Burpees
  • 15 Box Jump Overs @ 20″ (SCALED CAN STEP)
  • 20 Alternating Dumbbell Snatch

RXD –        M 10kg. Dumbbell / F 8kg. Dumbbell
SCALED – M 8kg. Dumbbell / F 6kg. Dumbbell

Workout Description


WORKOUT CG.2 Rx’d AND SCALED BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 9 MINUTES

2 minutes to complete as many double unders OR skips as possible

1 minute rest

THEN 3 Rounds for time (6 min time Cap)

  • 10 Burpees
  • 10 Box Jump or Step Overs @ 20″

NOTES:

Prior to starting the workout, a clock must be set with a 9 minute running clock (2 minutes for the skipping, 1 minute rest, 6 min cap for Part B).
Part A score is total reps tallied into kilos lifted. 

Each skip is worth 1 kg.
Each double under is worth 2 kg.
E.g. 50 skips = 50kg lifted
50 double unders = 100kg lifted

 *MUST CHOOSE ONE OR THE OTHER.  CANNOT DO BOTH

Workout Description


WORKOUT CG.2 Rx’d AND SCALED FOX CUB: 7 – 9 years

2 minutes to complete as many single skips as possible

1 minute rest

THEN 3 Rounds for time (6 min time Cap)

  • 10 Under Overs @ 20″
  • 10 Step Ups @ 12″ (can be plates, jerk blocks or a combination of both to equal 12″)

NOTES:

Prior to starting the workout, a clock must be set with a 9 minute running clock (2 minutes for the skipping, 1 minute rest, 6 min cap for Part B). Part A score is total reps tallied into kilos lifted. 

Each skip is worth 1 kg.
E.g. 50 skips = 50kg lifted

Workout Description


Download the Score sheet

Download Scoresheet