Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3-etc…
Lunge-Lunge-Squats
2-4-6-etc…
Up-Downs Over Bar
20-20-20-etc…
Single Unders*
*At 3:00, the option to increase to Big Jump Single Unders and/or Double Unders.
Into…
:30 Calf Stretch Left
:30 Calf Stretch Right
1:00 Alternating Groiner Stretches
Strength
Tempo Front Squat (2×6 / 2×6 / 1×6*)
2×6 (21X1)
2×6 (1111)
1×6 (10X1)
*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 Heavy
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 9
Workout
“STAIRWAY TO HEAVEN” (Time)
FOR TIME*
4-6-8-10-8-6-4
Barbell Back Rack Lunge-Lunge-Squat* (95/65)|(65/45)
8-12-16-20-16-12-8
Up-Downs Over the Bar
20-20-20-20-20-20-20
Double Unders
*1 Rep = Lunge (R) + Lunge (L) + Back Squat
(Score is Time)
KG BB: (42.5/30)|(30/20)