Week 3 – CG.3

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[tab title=”Lion Cub”]

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.

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-3-LION-Workout-Description-3.pdf” style=”flat” size=”medium” color=”#f67f17″ hovercolor=”#000000″ textcolor=”#ffffff” target=”_blank” icon=”cloud-download” iconcolor=”#ffffff”]Workout Description[/button]

[/tab]
[tab title=”Bear Cub”]

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

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-3-BEAR-Workout-Description-2.pdf” style=”flat” size=”medium” color=”#f67f17″ hovercolor=”#000000″ textcolor=”#ffffff” target=”_blank” icon=”cloud-download” iconcolor=”#ffffff”]Workout Description[/button]

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[tab title=”Fox Cub”]

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.

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-3-FOX-Workout-Description.pdf” style=”flat” size=”medium” color=”#f67f17″ hovercolor=”#000000″ textcolor=”#ffffff” target=”_blank” icon=”cloud-download” iconcolor=”#ffffff”]Workout Description[/button]

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[/tabs]

Download the Score sheet

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-3-revised-scoresheet.pdf” style=”flat” size=”medium” color=”#f67f17″ hovercolor=”#000000″ textcolor=”#ffffff” target=”_blank” icon=”cloud-download” iconcolor=”#ffffff”]Download Scoresheet[/button]