Week 3 – CG.3


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

FOR TIME (16 MIN TIME CAP)

  • 50 Wall Balls
  • 40 Toes to Bar
  • 30 / 20 Cal Row
  • 20 Power Cleans
  • 10 / 8 Bar Muscle Ups

M 6 Kg Medicine Ball 9 Ft Target / F 6 Kg Medicine Ball 8 Ft Target
M 30kg Barbell / F 25Kg Barbell

NOTES: For 8 and 9 Ft target a taped line will need to be measured and clearly marked for Athlete to throw Wall ball to.


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

FOR TIME (16 MIN TIME CAP)

  • 40 Wall Balls
  • 30 Knee Raises
  • 20 / 15 Cal Row
  • 10 Power Cleans
  • 5 Pull Ups

M 6 Kg Medicine Ball 9 Ft Target / F 4 Kg Medicine Ball 8 Ft Target
M 20kg Barbell / F 15Kg Barbell

NOTES: For 8 and 9 Ft target a taped line will need to be measured and clearly marked for Athlete to throw Wall ball to.

Workout Description


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

FOR TIME (12 MIN TIME CAP)

  • 40 Wall Balls
  • 30 Knee Raises
  • 25 / 20 Cal Row
  • 20 Power Cleans
  • 10 Chest to Bar Pull Ups

4 Kg Medicine Ball to 7Ft Target for Both M & F
8 Kg Barbell for Both M & F

NOTES: For 7 Ft target a taped line will need to be measured and clearly marked for Athlete to throw Wallball to

 


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

FOR TIME (12 MIN TIME CAP)

  • 30 Wall Balls
  • 30 Butterfly Sit Ups
  • 25 / 20 Cal Row
  • 25 Dumbbell Cleans
  • 25 Squat Jumps 6″ Tap

4 Kg Medicine Ball to 6Ft Target for Both M & F
2 Kg Dumbbells for Both M & F

NOTES: For 6Ft target a taped line will need to be measured and clearly marked for Athlete to throw Wallball to

Workout Description


WORKOUT CG.3 RX’d FOX CUB: 7 -9 years

FOR TIME (12 MIN TIME CAP)

  • 30 Medball squats
  • 30 Butterfly Sit ups
  • 15 Cal Row
  • 25 Dumbbells Cleans
  • 25 Squat Jumps 6” Tap

4 Kg Medicine Ball for Both M & F
2 Kg Dumbbells for Both M & F

NOTES: For the Squat Jumps, set up a bar or band horizontally 6” above the athletes fingertips when arms are fully extended.

 


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

FOR TIME (12 MIN TIME CAP)

  • 30 Alternate lunges
  • 30 Butterfly Sit ups
  • 15 Cal Row
  • 25 Mountain Climbers
  • 25 Squat Jumps 6” Tap

NOTES: For the Squat Jumps, set up a bar or band horizontally 6” above the athletes fingertips when arms are fully extended.

Workout Description


Download the Score sheet

Download Scoresheet