CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :20 Row into Max Barbell Good Mornings *
MIN 2 – 12 Russian KB Swings into Max Deadbugs
* Narrow Stance → Normal Stance → Wide Stance
Strength
Deadlift (1×5 )
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
Week 10 of 12 of current cycle.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 5 Sumo Deadlifts (135/95)|(95/65) + :30 Tuck-Up
MIN 2 – 18/16 Cal Row
(Score is Reps)
KG BB: (100/70)|(70/55)