CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt Groiners 100m Jog 5 Up-Downs* 10 Bootstrappers *After 1st round, progress to up-down over bar Strength Front Squat (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (4 Rounds for time)...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30 Legs...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ Pace) 10 Slam Ball Good Mornings w/ :01 Pause 10 Slam Ball Strict Press :30 Plank Hold Into… 1 ROUND 1:00 Row (MOD) 10 Slam Ball G2OH 10 Barbell Bent Over Rows :30 Hollow Body Hold Into… 1...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 8 Single DB Curl to Press 10 Single DB Tricep Extension 12 Single DB Hollow Flutter Kicks 20 Plank Shoulder Taps*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep! Workout...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Groiners 8 Bootstrap Squats 8/8 Bodyweight Single Leg RDL 8 Goblet Squat :30 BikeCOACHES ONLY *After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat. Strength...Read More
CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice,...Read More
