CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up (No Measure)
10 Up-Downs w/:02 pause in Plank position
5 Push-Up to Pike
10 Air Squats
5 Empty Barbell Strict Press w/:02 pause overhead
10 Up-Downs (no pause, move fast but with control)
5/5 Moose Antlers
10 Alt. Lunges
5 Dip + Stand against a wall
*Coach’s Note: Maintain 3 points of contact against the wall … head + shoulders + glutes.
If needed, get some wrist stretches in before diving into your teaching of the Push Jerk. This is a common issue I see with a lot of my athletes.
Push Jerk (7-5-5-3*)
*Build up to a Heavy weight.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3 Push Jerks (115/75)|(75/55)*
12 Alt. Back Rack Lunges
*Increase by 3 reps every Round.
(Score is Rounds + Reps)
KG BB: (52.5/35)|(35/25)