CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up (No Measure)
10 Alt. DB Deadlifts
10 Single DB Curls
10 BW Lunges
10 Slow Deadbugs
10 DB Hang Muscle Cleans*
6 Single DB Lunge + Lunge + Squat
*R2 complete 10 Hang Power Cleans.
COACH NOTE: Once warm-up is done athletes should get out what they think they will use for the workout. That way after the BS session is done you can clean up and dive right into the teaching.
Back Squat (4×3)
*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.
(Score is Weight)
Week 6 of 8
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)|(35/20)*
20 Alt. Single DB Lunges
10 DB Hang Power Clean
*HPC are double DB. Single DB Lunge hold 1 DB across chest.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)