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


Warm-up (No Measure)


100m Jog or 300m Bike

10 Air Squats + :30 Bottom of Squat Hold

5 Elevated Calf Raises w/:03 pause in bottom

:30/:30 Lat Stretch*

*With a barbell on the rack, push into the barbell with one arm as you pull the side of the rig with the other arm. You should feel a nice stretch through the lat on the side that is pulling on the rig. DO NOT pull on the barbell (this is for safety reasons) – always push into, pressing it into the rig.

Into …


100m Jog or 300m Bike

10 Alt. Cossack Squats

10 Alt. Quad Bird Dogs* (keep the ribs tucked towards the hips!)

:30/:30 Tricep Smash**

*Same as the Alt. Bird Dog but this time, the knees are slightly off the ground in a quadruped position. Challenges balance and fires up the quads. Athletes can always keep their knees planted if needed.

**On a racked barbell, place the tricep and smash it into the barbell. Extend and flex at the elbow.


Tempo Front Squat (2×6 / 2×6 / 1×6*)

2×6 (32X1)

2×6 (31X1)

1×6 (1111)

*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.

(Score is Weight)

Week 2 of 9


Metcon (Time)


50 Alt. DB Suitcase Lunges (50/35)|(35/20)

50 Sit-Ups

100 Air Squats

50 Sit-Ups

50 Alt. DB Suitcase Lunges

(Score is Time)

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

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