Tuesday

10
Jul

Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 DB Up-Downs → 10 DB Burpees*

5 Ys / Ts / Ws (option to use light weight)

10 SLOW Alt. Plank Shoulder Taps

20 Tall Jump Single Unders

INTO …

2 ROUNDS

5 PVC Pass Throughs

5 PVC Scarecrow Snatches + 5 Behind the Neck PVC Push Press

10 Alt. DB Slides

:20 Double Under Practice

*No DB Deadlift – simply place hands on the DBs, jump back/forward, stand tall WITHOUT the DBs. This is to get familiar with having the hands on the DBs instead of the floor.

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Hang Power Snatch

+

2 Snatch Power Jerk

*Build to a Light Weight. Snatch Technique Day.

Week 2 of 4

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

8 DB Burpees (50/35)|(35/20)

30 Double Unders

12 Alt. DB Slides

-Rest 1:00-

AMRAP x 5 MINUTES

6 DBL DB Snatch

30 Double Unders

12 Alt. DB Slides

-Rest 1:00-

AMRAP x 5 MINUTES

4 DBL DB Devil’s Press

30 Double Unders

12 Alt. DB Slides

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)