Tel 954.680.7877

Soccer Program


CrossFit Ripped – Challenge Class

Warm-up

Warm-up

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.- Plyo Push Ups – 4 x 10 – Or Strict Elevated

2. MB chest pass -10 x 5 fast and explosive @ 10/14

4. MB triple extension overhead throws – 8 x 5

5. Sled handle hand over hand rope pull in @ 90/45

6. Shoulder taps from plank – 3 x 10

7. Plank up downs to 45 plate- 3 x 10

8. Coaches call- jog in place- Sprawls. 3 x 2 Minute Rounds


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