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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.- Push Ups – 4 x 10 Plyo or Elevated

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

3. MB triple extension overhead throws – 5 x 8

4. Sled hand over hand pulls x 5 each @ 90/45

B.- Ring Rows- 4 x 10

5. Shoulder taps from plank – 3 x 10

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

7. Coach called jog in place to sprawl. 3 x 2 Min ROunds