Sunday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK..
1 ROUND
:30 Bike (Moderate Pace)
10 Groiners
5 Push-Up to Pike
10 Tall Jumps
Into..
1 ROUND
:30 Bike (Moderate-Hard Pace)
10 Air Squats
10 Barbell Strict Press
5 Broad Jumps
Into…
1 ROUND
:30 Bike (Hard Pace)
8 Barbell Deadlift into Hang Power Clean
8 Barbell Front Squats
8 Barbell Push Press
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK
Build to 5-Rep Push Jerk Heavier than Workout Weight*
*After each Set complete 5 Front Squats with the same weight just used to Push Jerk.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
20 Push Jerks (135/95)|(95/65)
20 Front Squats
40/30 Cal Bike
15 Push Jerks (155/105)|(115/75)
15 Front Squats
30/25 Cal Bike
10 Push Jerks (185/135)|(135/95)
10 Front Squats
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
70/55 Cal Bike
40 Push Jerks (135/95)|(95/65)
40 Front Squats
60/48 Cal Bike
30 Push Jerks (155/105)|(115/75)
30 Front Squats
50/40 Cal Bike
20 Push Jerks
20 Front Squats (185/135)|(135/95)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)