Saturday

11
Aug

Saturday

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

Warm-up

Warm-up (No Measure)

400m Run

INTO…

AMRAP x 5 MINUTES

8 Up-Down Step-Ups

5/5 Moose Antlers

5 Empty Barbell Cuban Press

10 Slow Calf Raises

Strength

Bench Press (12-10-8)

*Start Moderate and Build to a Moderate-Heavy Weight.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

“HEADS UP 7 UP” (Part 1) (AMRAP – Rounds and Reps)

1.) AMRAP x 7 MINUTES

7 Push Press (115/75)|(75/55)

7 Box Jumps (30/24)

7 Up-Downs

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

“HEADS UP 7 UP” (Part 2) (Time)

2.) 7 ROUNDS FOR TIME

7 Push Press (115/75)|(75/55)

7 Up-Down Box Jump Overs (24/20)

(Score is Time)

KG BB: (52.5/35)|(35/25)

NOTE: New Benchmark

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

1.) AMRAP x 10 MINUTES*

7 Push Press (115/75)|(75/55)

7 Box Jumps (30/24)

7 Up-Downs

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 7 Push Press, P2 performs 7 Box Jumps, P1 performs 7 Up-Downs, P2 performs 7 Push Press, etc. Only 1 athlete is working at a time.

(Score is Total Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) 14 ROUNDS FOR TIME*

7 Push Press (115/75)|(75/55)

7 Up-Down Box Jump Overs (24/20)

P1 Completes 1 Full Round while P2 Rests. Athletes switch each round until all 14 Rounds are completed, 7 per partner.

(Score is Time)

KG BB: (52.5/35)|(35/25)