Tel 954.680.7877

Soccer Program

CrossFit Ripped – Challenge Class

Dynamic Warm-up #1 (No Measure)

Dynamic Warmup #1:

200 Meter Jog

20 High Knee Skip

Backpedal to start

20 Heel to butt

Backpedal to start

20 High Knee Run

Backpedal to start

10 Lunge with twist

Backpedal to start

10 Toy soldiers

Backpedal to start

10 Lateral shuffle Left

10 Lateral shuffle right

5 Carioca left

5 Carioca right

5 lateral shufffle to cossack lunge left and right

5 Inchworm-cobra-strider-down dog

Figure 4 – 30 secs each leg

Cone Sprint Drills- All x 3

1. Touch and Go

2. Around the cone hand down

3. Stop-breakdown-go

Metcon (No Measure)

1. Weighted Walking High Knee Lunge Steps

4 x 20 Steps – Fast, explosive high knee

2. Prowler Sprints x 5 @ 45/90:

Push 20 Yards- sprint to start and back to sled- push 20 yards.

3. Ladder Drills – all x 2 each:

– Two in/two out forward and lateral

– High knee sprint forward and lateral

– “Ickey Shuffle”

– Lateral scissor shuffles

4. Abmat Situps / Crunches x 100