Tuesday

19
Dec

Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

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

Into …

2 ROUNDS

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.

Strength

Push Jerk (7-5-5-3*)

*Build up to a Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3 Push Jerks (115/75)|(75/55)*

12 Alt. Back Rack Lunges

18 Up-Downs

*Increase by 3 reps every Round.

(Score is Rounds + Reps)

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