CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 400m Jog 10 Slam Ball Deadlifts 5 Cat/Cows 10 Slam Ball Push Press 5 Empty Barbell High Pulls Into … 1 ROUNDS 200m Jog 10 Slam Ball Ground to Overhead :20 Table Top Hold 10 Jumping Air Squats 5 Empty Barbell Hang High Pulls Into … 1 ROUND 100m Jog 10 Slam Balls :20 Squat Hold at Parallel 10 Glute Bridge-Ups 5 Hang Muscle Cleans Strength Power Clean (5-Rep Heavy ) ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Power Clean* *Reps should be unbroken. (Score is Weight) Week 1 of 9 Workout Metcon (AMRAP – Rounds and Reps) 1.) AMRAP x 10 MINUTES 10 Slam Balls (30/20)|(20/10) 3 Hang Power Cleans (155/105)|(115/75) 100m Run 3 Hang Power Cleans (Score is Rounds + Reps)-Rest 2:00 b/t Part 1 & Part 2- Metcon (Time) 2.)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Bike 4 Bodyweight Kang Squats 8 Alt. Groiners w/Twist 12 Arm Haulers 16 Hollow Rocks Into… 2 ROUNDS :45 Bike 10 Med. Ball Front Squats 5/5 Ankle Flexion* 10 Med. Ball Push Press 5 Cat/Cows *With the toes against a wall or post on the rig, drive the knee towards the wall/rig. Every rep, pull the foot away and continue driving the knee forward. Make sure to keep the whole foot on the ground – heel and all! Strength Back Squat (5-Rep Heavy ) ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat (Score is Weight) Week 1 of 9 Workout THIGHNEL RICHIE (Calories) ON A 12:00 RUNNING CLOCK… 5 ROUNDS 10 Burpees to a Target* 20 Wall Balls (20/14)|(14/10) then… Max Cal Bike with remaining time *Ideally, 6″ above standing reach....Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS (:20 ON/ :10 OFF)* MOVT 1 – Lunges MOVT 2 – Shoulder Taps (Pike Position Optional) *1 SET = MOVT 1 + MOVT 2. Into… 2-3 ROUNDS (Time Permitting) 8 Step-Ups 6/6 SA DB Bent Over Row 6/6 SA DB Strict Press 10 Tuck-Ups Strength Metcon (Weight) 3-4 SETS 10/10 Single Arm DB Incline Bench Press* 15/15 Single Arm Banded Lat Push-Downs. 20 Alt. DB Slides *Keep weight Moderate. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 No Push-Up DB Renegade Rows (50/35)|(35/20) 2 Box Jump Overs (20) 4 DB Goblet Lunges 12 Tuck-Ups** *No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase by 2 Reps, and the Goblet Lunges increase by 4 Reps each round. **12 Tuck-Ups stay consistent through...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… MIN 0-4 – AMRAP X 4 MINUTES 5 Inchworm 10 Ring Rows 5/5 SA Russian KB Swing 10 Sumo Stance Good Mornings MIN 4-8 – AMRAP X 4 MINUTES 10 Empty Bar Deadlift 10 Scap Pull-ups 10 Russian KB Swing 10 Sumo Stance Good Mornings Strength Deadlift (5-5-5-5*) *Build up to a Moderate weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 12 Pull-Ups 12 DBL DB Sumo Deadlift (Heavy) 12 Russian KB Swing (70/53)|(53/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG KB: (32/24)|(24/16)Read more

CrossFit Mettle and Honor – NC FLEXRead more