Saturday

28
Apr

Saturday

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

Warm-up

Warm-up (No Measure)

1 ROUND

150/100m Row

10 Push Up To Pike

10 Alt. Step Ups

10 Scap Pull Ups

Into …

1 ROUND

150/100m Row

10 Alt. Piston Presses (Seesaw Presses)

10 Step-Overs

10 Kip Swings

Into …

1 ROUND

150/100m Row

10 Alt. Push Presses

10 Box Crawl Overs

10 Kipping Knee Raises

Strength

Tempo Bench Press (2×6 / 2×6 / 1×6*)

2×6 (21X1)

2×6 (1111)

1×6 (10X1)

*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 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 4 of 9

Workout

Metcon (Distance)

ON A 4:00 RUNNING CLOCK FOR 3 SETS…

12 Alt. Double DB Push Press (50/35)|(35/20)*

10 Toes to Bar

14 Box Crawl Overs (30/24)|(24/20)

10 Toes to Bar

12 Alt. Double DB Push Press*

Max Distance Row in Remaining Time…**

*Complete 12 reps total, 6 on each arm.

**All athletes must move to the rower on or before the 3:00 mark in each set.

-Rest 1:00 b/t Sets-

(Score is Total Meters)

KG DB: (22.5/15)|(15/10)