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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.- Ring Rows / Strict Push Ups Super Set – 4 x 10 each – foot elevated rows if possible.

2. MB chest pass -4 x 10 fast and explosive @ 10/14 Super Set with One Arm KB Bent Row 4 x 10 AHAP- Hand on Box

4. MB Hurdle Hop to triple extension overhead throws – 8 x 5

5. 4 Rounds For Time:

10 Shoulder taps

10 Plank Up Downs to Plate

10 Burpees