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

Warm-up

Warm-up (No Measure)

3 SETS ON A 6:00 CLOCK…

:30 Bike*

10 Single DB Alt Sumo Deadlifts

10 Single DB Alt Russian Swing

5/5 Single DB Strict Press**

*EZ → Mod → HARD

**After 1st set, switch to Push Press

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

3 Push Press**

+

3 Push Jerk

*Build to a Moderate weight.

(Score is Weight)

Week 3 of 8*

**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

Workout

Metcon (4 Rounds for time)

4 SETS

12/10 Cal Bike

20 Alt. DB Hang Clean + Jerk (50/35)|(35/20)*

12/10 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

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