CG 2 – Brought to you by 2115NINE


WORKOUT CG.2  Rx’d LION CUB: 13-14 years

Complete as many rounds and reps as possible in 12 minutes:

2 rounds of:

  • 21 Air squats
  • 15 Power Cleans
  • 9 Pull Ups

Then, 2 rounds of:

  • 21 Front Squat
  • 15 Power Cleans
  • 9/6 Bar Mu

M 20kg. Barbell / F 15kg. Barbell


WORKOUT CG.2 SCALED LION CUB: 13-14 years

Complete as many rounds and reps as possible in 12 minutes:

  • 21 Air squats
  • 15 Power Cleans
  • 9 Jumping Pull Ups

Then, 2 rounds of:

  • 21 Front Squat
  • 15 Power Cleans
  • 9/6 Jumping C2B

M 20kg. Barbell / F 15kg. Barbell

NOTES: For jumping pull-ups, the bar should be set up so it is 6 inches down from athletes wrist when standing tall. A box/Plates under the pull up bar is permitted to allow athletes to reach if necessary.

Workout Description


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

Complete as many rounds and reps as possible in 12 minutes:

2 rounds of:

  • 15 Air squats
  • 10 Power Cleans 15/10
  • 5  Pull Ups

Then, 2 rounds of:

  • 15 Front Squat 15/10
  • 10 Power Cleans 15/10
  • 5 C2B

M 15 kg. Barbell / F 10 kg. Barbell

WORKOUT FLOW:

This workout begins on the call of 3-2-1 Go. Athlete can then start the 21 Air Squats. On completion of all 15 Air Squats, athlete can then move onto the 10 Power Cleans. Once these are completed the athlete can then transition to the pull up bar to complete the 5 reps. Athlete has to complete 2 full rounds of: 15 Air squats – 10 Power Cleans – 5 Pull Ups before moving onto the 15 Front Squats, 10 Power Cleans and 5 Chest to Bar. Athlete again must complete 2 full rounds before moving back to the original starting round.

Score is total reps scored in 12 minutes. EG Athlete completes a full 4 rounds as pictured above. Total score would be 180 Reps


WORKOUT CG.2 SCALED BEAR CUB: 10 -12 years

*Please Note Time Change for Divisions below*

Complete as many rounds and reps as possible in 8 minutes:

  • 21 Air squats
  • 15 Medicine Ball Power Cleans
  • 9 / 6 Jumping Pull Ups 6”

M 6 kg. Wall Ball / F 4 kg. Medicine Ball

NOTES: For jumping pull-ups, the bar should be set up so it is 6 inches down from athletes wrist when standing tall. A box/Plates under the pull up bar is permitted to allow athletes to reach if necessary.

WORKOUT FLOW:

This workout begins on the call of 3-2-1 Go. Athlete can then start the 21 Air Squats. On completion of all 21 Air Squats, athlete can then move onto the 15 Medicine Ball Power Cleans. Once these are completed the athlete can then transition to the pull up bar to complete the 9/6 jumping pull up reps. Athlete is to continue with these movements and rep range for 8 minutes.

Score is total reps scored in 8 minutes.

Workout Description


WORKOUT CG.2 Rx’d FOX CUB: 7 -9 years

Complete as many rounds and reps as possible in 8 minutes:

  • 15 Medicine Ball Squats
  • 10 ALT Lunges
  • 5 Jumping pull ups 6 “

Wall Ball – 4 kg for both M & F


WORKOUT CG.2 SCALED FOX CUB: 7 – 9 years

Complete as many rounds and reps as possible in 8 minutes:

  • 15 Air squats
  • 10 ALT Lunges
  • 5 Jumping pull ups 6”

NOTES: For jumping pull-ups, the bar should be set up so it is 6 inches down from athletes wrist when standing tall. A box/Plates under the pull up bar is permitted to allow athletes to reach if necessary.

WORKOUT FLOW:

This workout begins on the call of 3-2-1 Go. Athlete can then start the Squats. On completion of all Squats, athlete can then move onto the Lunges. Once these are completed the athlete can then transition to the pull up bar to complete the jumping pull ups.  Athlete is to continue with these movements and rep range for 8 minutes.

Score is total reps scored in 8 minutes

Workout Description


Download the Score sheet

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