3
Aug
Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Max Up Down Step Ups
MIN 2 – :45 Air Squat + Broad Jumps
MIN 3 – :45 Alternating Groiners
Repeat!
Strength
Back Squat (8-8-8)
3 SETS*
8 Back Squats @ 21X1
-Rest :30-
15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold
*Build to a weight heavier than last week – Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.
-Rest as Needed b/t Sets-
Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Week 5 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
21 Up-Downs
15 Box Jumps (24/20)
9 Back Squats (135/95)|(95/65)
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)