Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Row
5 Up-Downs w/Alt. Shoulder Taps*
5 Glute Bridge-Ups
5 Scap Push-Ups
5 SLOW Air Squats
*Once in the Tall Plank position, perform 2 Alt. Shoulder Taps, then jump/step forward.
Into …
2 ROUNDS
8 Up-Downs
8 Push-Up to Down Dog
8 FAST Air Squats w/Calf Raise*
*Once you stand tall, perform a calf raise, coming onto the toes and squeezing the glutes.
Strength
Tempo Bench Press (2×3 / 2×3 / 1×3*)
2×3 (22X1)
2×3 (21X1)
1×3 (10X1)
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 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 6 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
200/150m Row
15 Up-Downs
15 DB Floor Press (50/35)|(35/20)*
15 Jumping Air Squats
*Glute Bridge position for the Floor Press.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)