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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Single Unders

8 Clean Deadlifts

8 Ring Rows

8 Slow Air Squats

Into…

2 ROUNDS

:30 Tall Jump Single Unders

8 BB Upright Rows*

6 Scap Pull-Ups

6 Jumping Air Squats

*Second round complete Hang High Pulls.

Into…

1-2 ROUNDS (Time Permitting)

:30 Double Under Practice

6 Hang Muscle Cleans

6 Kip Swings*

6 BB Front Squats

*Second round complete Dynamic (bigger) Kip Swings.
COACH NOTE: After this lengthy warm-up, give athletes a 1:00 clock to grab water and a light pair of plates before transitioning to your teaching!

Strength

Metcon (Weight)

4 SETS*

1 Hang Power Clean

+

2 Hang Squat Cleans

*Start Moderate and work to a Moderate-Heavy weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 4:00 x 4 SETS

35 Double Unders

10 Pull-Ups

8 Hang Squat Cleans (135/95)|(95/65)

10 Pull-Ups*

35 Double Unders

-Rest with Remaining Time-

*Option to complete 10 Ring Rows or 10 DB Bent Over Rows, Heavy for second set only.

(Score is Slowest Set)

KG BB: (60/42.5)|(42.5/30)