Week 4 – CG.4

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[tab title=”Lion Cub”]

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

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

15 overhead squats

M 20kg barbell / F 15kg barbell


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

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

15 front squats

M 20kg barbell / F 15kg barbell

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-4-LION-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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[tab title=”Bear Cub”]

WORKOUT CG.4 Rx’d BEAR CUB: 10 – 12 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

10 front squats

8kg barbell for both M & F


WORKOUT CG.4 SCALED BEAR CUB: 10 – 12 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

50M shuttle run with 3 point touch (in 10m intervals)

10 front squats

M 1 x 6kg dumbbells / F 1 x 5kg dumbbells

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/Wod-4-Bear.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.4 Rx’d FOX CUB: 7 – 9 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

40M shuttle run with 3 point touch (in 10m intervals)

10 front squats

M 1 x 4 kg dumbbell for both M & F


WORKOUT CG.4 SCALED FOX CUB: 7 – 9 years

5 ROUNDS FOR TIME (8 MIN TIME CAP)

40M shuttle run with 3 point touch (in 10m intervals)

10 front squats with broomstick

NOTE: Prior to starting this workout, a distance of 10 metres will need to be measured out and marked on the floor for the shuttle run portion of the workout.

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/Wod-4-Fox.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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Download the Score sheet

[button href=”http://www.thecubgames.com:8888/wp-content/uploads/2019/03/WOD-4-scoresheet-1.pdf” style=”flat” size=”medium” color=”#f67f17″ hovercolor=”#000000″ textcolor=”#ffffff” target=”_blank” icon=”cloud-download” iconcolor=”#ffffff”]Download Scoresheet[/button]