High School Strength and Conditioning

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CrossFit 720 Foothills – High School Program

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Warm-up

400m

10 burpee broad jumps

20 mountain climbers

10 air squats

Back Squat (6 Sets of 3)

* Add 15-20# from your back squat weight from week 1, or add 10# from your back squat weight from week 2

** If not here last last two weeks, 3 sets to find a 3RM, then do 3×3 at that weight (heavier than week before)

Accessory

Superset x 3:

10 walking lunges – weighted w/DB if possible

5 Seated Box Jumps

Metcon (No Measure)

Every 2:00 x 3 Sets:

Shuttle Sprints

10m down/back

20 down/back

30 down/back

40 down/back

Rest 2:00

EMOM x 3:00:

Shuttle Sprints

5 down/back

10 down/back

15 down/back

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