Tuesday

28
Nov

Tuesday

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

Warm-up

Warm-up (No Measure)

1 ROUND (3 MIN MAX)

:45 Row (Arms + Hips; Legs remain straight)

10 Alt. Lunges w/Twist

7 Empty Barbell RDLs

7 Upright High Pulls + Elbow Punch Through*

1 ROUND (3 MIN MAX)

:45 Row (Arms + Hips + Legs w/half slide in; keep the feet planted!)

10 Alt. Step-Ups

7 Empty Barbell RDLs

7 Upright High Pulls + Elbow Punch Through*

1 ROUND (3 MIN MAX)

:45 Row (Full Stroke; keep the s/m under 25)

10 Tuck Jumps

7 Empty Barbell RDLs

7 Upright High Pulls + Elbow Punch Through*

*Perform a high pull with the barbell, then drive the elbows under, finishing with the barbell in the front rack position.
Coach’s Note: Want to get a little wild in the warm-up? As each round progresses, you can throw in Single Leg Barbell RDL and/or a Staggered Stance Barbell RDL.

Strength

Power Clean (4-4-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

(Score is Weight)

Week 4 of 6

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

2 Power Clean (155/105)|(115/75)*

6 Box Jumps (24/20)

12/10 Cal Row

*Increase Power Clean by 2 Rep each round.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)