Tuesday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3-4 ROUNDS (4:00 CAP)
50m Run
5 Good Mornings (option to use barbell)
10 Walking Lunges
Into ..
2 ROUNDS
5 Above the Knee Deadlifts (:01 descent)
5 DBL KB Deadlifts
5 Below the Knee Deadlifts (:02 descent)
:30 DBL KB Farmer Carry or Hold
Strength
Tempo Deadlift (2×3 / 2×3 / 1×3*)
2×3 (3121)
2×3 (2111)
1×3 (1111)
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 6 of 9
Workout
“WALK IT OUT” (Time)
FOR TIME*
25-20-15
Deadlifts (155/105)|(115/75)
50-40-30
Walking Lunges
*Complete 50m DBL KB Farmer Carry (70/53)|(53/35) after each full set. Ex: 25 Deads / 50 Walking Lunges / 50m KB Walk…and so on.
-Rest 1:00-
15-10-5
Deadlifts (225/155)|(155/105)
30-20-10
Walking Lunges
*Complete 50m DBL KB Farmer Carry after each full set. Ex: 15 Deads / 30 Walking Lunges / 50m KB Walk…and so on.
(Score is Total Time)
KG BB1: (70/47.5)|(52.5/35)
KG BB2: (100/70)|(70/47.5)
KG KB: (32/24)|(24/16)