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)