Wednesday

27
Jun

Wednesday

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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 5/5 Staggered Stance Good Mornings

MIN 3 – 10 Ring Rows

MIN 4 – :25 Up Downs + :25 Burpees

Strength

Metcon (Weight)

4 SETS

5 Deadlifts*

+

:20 Dead Bar Hang**

+

:20 Active Bar Hang

-Rest as needed b/t Sets-

*Build up to and beyond workout weight.

**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike*

MIN 2 – 7 Burpees Over the Bar + 5 Deadlifts (255/175)|(175/115)

MIN 3 – :40 Max Strict Pull-Ups

*Add 1 Cal Every Round …

Round 2: 13/11

Round 3: 14/12

Round 4: 15/13

Round 5: 16/14

(Score is Total Reps of Pull-Ups)

KG BB: (115/79)|(79/52.5)