CrossFit Mettle and Honor – CrossFit Kids


Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

3 min Machine


4 World’s Greatest Stretch (each side)


3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Fronts

3 Push Press

**2. Strength Prep**

30 minutes

Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be form and working on transitioning from one lift to the next. Let’s make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10-12 minutes to work through their five working sets (60-70%). This does not include warm-up and transitioning from snatch into clean and jerk. Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through.

**3. Workout Prep**

Every 20 seconds (3 sets)

2 Burpee to Bar


Snatch (5×1)


Metcon (AMRAP – Reps)

7 min burpees