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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Cossack Squats (option to switch to Air Squats in 2nd round)

10 Hollow Rocks

10 Elevated Calf Raises*

*On an elevated surface like a curb or stacked plates, perform a calf raise, then slowly lower and pause for :02-:03 in the bottom stretch. We’re working on ankle range of motion.

2 ROUNDS

100m Run

:20 Bottom of Squat Hold (option to hold barbell in front rack position in 2nd round)

10 SLOW Arm Haulers

5 Hang Muscle Cleans + 5 Up & Overs*

*Push Press to back rack + back rack push press to front rack = 1 Rep

Strength

Front Squat (Heavy 2-Rep )

ON AN 18:00 RUNNING CLOCK…

Build to a 2-Rep Heavy Front Squat

(Score is Weight)

Week 6 of 6

Workout

Metcon (1 Rounds for time)

EVERY 2:00 x 6 ROUNDS*

100m Run

10 Back Squats (135/95)|(95/65)

*Each Round Capped at 1:30 for the Run and Squats. At least :30 rest for all athletes before next round.

(Score is Slowest Round)

KG BB: (60/42.5)|(42.5/30)