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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

6 PVC Pass Thrus

6 PVC Snatch Grip High Pull + Punch Overhead*

6 Tuck-Ups

6 Kip Swings

*This should be slow … upright position w/a Snatch High Pull + Punch Overhead

Into …

2 ROUNDS

100m Jog

3/3 PVC Around the Worlds*

3 Behind the Neck Snatch Grip Push Press

3 Behind the Neck Snatch Grip Push Jerk

6 Kipping Knee Raises

*Keeping arms straight and with a Snatch grip, go around the body with the PVC (3 reps in each direction)

Strength

Metcon (Weight)

EVERY 1:30 FOR 7 SETS*

1 Snatch Grip Deadlift

+

1 Below the Knee Hang Power Snatch

+

2 Above the Knee Hang Power Snatch

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 3:00 x 6 SETS

100m Run

Hang Power Snatch*

12 Toes to Bar

-No Additional Rest b/t Sets-

SET 1 & 2: 10 Reps @ (95/65)|(65/45)

SET 3 & 4: 8 Reps @ (115/75)|(75/55)

SET 5 & 6: 6 Reps @ (135/95)|(95/65)

(Score is Each Set for Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

6 Hang Power Snatches (115/75)|(75/55)

10 Toes to Bar

*P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)