CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

1:00 EZ Bike

:30 Mod-Hard Bike*

:30 EZ Bike

Into…

2 SETS (empty barbell)

5 Pike to Push-Ups

5 Up-Down Over Bar

5 High Hang Muscle Cleans

10 Alt. Elbow Punches

3 Slow Hang Power Clean Drops**

*Should be less than workout pace.

**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point whip the barbell to shoulders while dropping under to ¼ squat. Can be performed without any weight or with MedBall.

Strength

Power Clean (3-3-3-3-3-3*)

*TNG Power Cleans

Start Moderate and Build up to or beyond workokut weight. Power Clean Application Day.

Immediately following each set, Bike for :30 at a Moderate Pace then rest 1:30 until next set.

-Rest 1:30 b/t Sets-

Week 3 of 4

(Score is Weight)

Workout

“FULL SEND” (Calories)

EMOM x 15 MINUTES

MIN 1 – :20 Max Cal Bike Sprint

MIN 2 – 15 Burpees Over the Bar

MIN 3 – 5 Power Cleans (185/135)|(135/95)

(Score is Total Cals)

KG BB: (85/60)|(60/42.5)

NOTE: New Benchmark