CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 ON / :10 OFF) MIN 1: Step-Overs MIN 2: Up-Downs MIN 3: Single Arm Russian KB Swings* MIN 4: Ring Rows MIN 5: Staggered Stance Good Mornings* *Switch to the opposite arm/leg once you reach the :25 mark on the Single Arm Russian KB Swings and Staggered Stance Good Mornings. **After the warm-up grab a barbell to go over the Deadlift. Strength Deadlift (5×5) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 13 Russian KB Swing (45/25)|(25/15) 11 Up-Down Box Step-Up (24/20) 9 Deadlifts (135/95)|(95/75) 7 Strict Pull-Ups (Score is Time) KG KB: (32/24)|(24/16) KG BB: (85/60)|(60/42.5) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :45 Bike @ Mod Pace 10 Push-Up to Pike 12 Alt Shoulder Taps 10 Bird Dogs Strength Push Press (5×5 ) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 100 Push Press (65/45)|(45/35)* *Every time the bar drops below the shoulders complete 15/12 Cal Bike. -Time Cap 15:00- (Score is Time) KG BB: (50/35)|(35/25) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 400m Run Into … 2 ROUNDS 5 Scap Push-Ups + 5 Slow Eccentric Push-Ups 10 Alt. Lunges 5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle Cleans Into … 400m Run *The goal is this warm-up is to increase their heart rate a little AND get them moving with movement specific patterns they have coming up. Not the day to overcomplicate things! Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex: 2 Hang Power Clean + 1 Power Clean (Score is Weight) Workout PROTOTYPE (Time) FOR TIME 800m Run Into… 4 ROUNDS 21 Push-Ups 14 Front Rack Lunges (115/75)|(75/55) 7 Hang Power Cleans Into… 800m Run (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 800m Run Into… 20 ROUNDS 7 Push-Ups 6...Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) LINE DRILLS (25ft distance each) Knees to Chest Heels to Butt Figure 4 Toe Walk Heel Walk Toy Soldiers High Knees Butt Kickers High Skips Side Shuffle (down and back) Karaokes (down and back) 200m Run Into… 2 ROUNDS 10 Scap Push-Ups 10 Scap Pull-Ups 8 Tuck Ups Workout Metcon (AMRAP – Rounds and Reps) E2MOM x 24 MINUTES MIN 1&2 – 400m Run* MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups *Run must be completed in under 2:00. Adjust as needed. (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Arm Haulers 15 Hollow Rocks -Rest as needed b/t Sets- (No Measure) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 ON/ :15 OFF) MIN 1 – Alt. Lunge + Twist to Lead Leg MIN 2 – Tuck Hold MIN 3 – DB Slides MIN 4 – Mountain Climbers MIN 5 – Slow Air Squats (DB Optional) MIN 6 – Slow Bicycle Crunches MIN 7 – DB Bent Over Rows MIN 8 – 100m Run Strength Back Squat (5×5 ) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 18 MINUTES MIN 1&2 – 200m Run + Max Back Squats (85/55)|(55/35) MIN 3&4 – 200m Run + Max Alt. V-ups MIN 5&6 – 200m Run + Max Ring Rows (Score is Reps) Teens can take bar from Rack ()Read more