Monday

14
May

Monday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Leg Swings

5/5 Hip Circles*

5/5 Single Leg Good Mornings

5 Lunge-Lunge-Squats

*Pull one knee into the chest and circle it out wide; 5 on each leg or 10 alternating.

Into …

400m Run

5 Above the Knee Deadlifts

10 Slam Ball Deadlifts

15 Glute Bridge-Ups

Into …

200m Run

5 Deadlifts

10 Slam Ball Ground to Overhead

15 Glute Bridge Marches*

*Keep the hips up as you pull one knee towards the chest and lower down. Alternate for 15 reps, keeping a 90 degree angle in the knee.

Strength

Tempo Deadlift (2×3 / 2×3 / 1×3*)

2×3 (2111)

2×3 (1111)

1×3 (10X1)

*First 2×3 Mod-Heavy / Second 2×3 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 7 of 9

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK …

400m Run

20 Alt. Back Rack Lunges (135/95)|(95/65)

Max Slam Balls (Athlete Choice) in Remaining Time

-Rest 2:00-

ON AN 7:00 RUNNING CLOCK …

800m Run

40 Alt. Back Rack Lunges (95/65)|(65/45)

Max Slam Balls in Remaining Time

(Score is Total Slam Balls)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (42.5/30)|(30/20)