Friday

27
Apr

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)