CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. DB Deadlifts

10 Single DB Curls

10 BW Lunges

10 Slow Deadbugs

Into…

2 ROUNDS

10 DB Hang Muscle Cleans*

6 Single DB Lunge + Lunge + Squat

10 Sit-Ups

*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.

Strength

Back Squat (4×3)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.

(Score is Weight)

Week 6 of 8

Workout

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

20 Sit-Ups

*HPC are double DB. Single DB Lunge hold 1 DB across chest.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)