Friday

24
Oct

Friday

CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.

Workout

TRX: Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

TSC: Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes