CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 10 Plate Hops 8 Plate Deadlift 8 Plate Strict Press *At 3:00 adjust movements to: 16 Plate Toe Taps 5 Plate G2OH 5 Push-Up to Pike Strength Metcon (Weight) EMOM x 6 MINUTES* 2 Push Press + 2 Push Jerks Into… EMOM x 6 MINUTES** 1 Push Press + 1 Push Jerk (Score is Weight) *Build to a Moderate-Heavy weight. **Build to a Heavy weight. Week 6 of 8*** ***The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Push-Ups* 12 Plate Ground to OH (45/35) *Option to do DB Deficit Push-Ups. (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS :40 Alt....Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS 10 Strokes on the Rower 10 Alt. Groiners 10 Moose Antlers (5/side) 10 Tuck-Ups Into… 2 SETS 10 Strokes on the Rower* 10 Alt. Elbow Punches 8 Empty Barbell Front Squats 6 Empty Barbell Strict Press *Increasing speed with each stroke Strength Metcon (Weight) 6 SETS* 1 Hang Squat Clean + 1 Squat Clean Thruster *Build to a Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout “PAINKILLER” (Calories) 5 SETS ON A 2:00 RUNNING CLOCK… 8 Thrusters (115/75)|(75/55) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets- (Score is Calories)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees + :30 Butt Kickers 5 Body Weight Good Mornings 5 Leg Swings/Leg Into … 2 ROUNDS 300m Run 5 Slam Ball Deadlifts + 5 Slam Ball Push Press 10 Burpees 10 Slam Ball Ground to Overhead Strength Bench Press (4×3) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 3 4×3 weight. (Score is Weight) Week 6 of 8 Workout Metcon (Time) 2 ROUNDS FOR TIME 40 Burpees 800m Run 40 Slam Balls (30/20)|(20/10) (Score is Time) KG SB: (14/9)|(9/6) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:30 Twisted Cross (R) :30 Down Dog 1:30 Twisted Cross (L) :30 Down Dog 1:00 Corpse Pose (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5 Med. Ball Lunge-Lunge-Squat + 5 Med. Ball Push Press 5 Sumo Squats + 5 Jumping Sumo Squats 10 Alt. Step-Ups 5 Cuban Press* + 5 Push Press :45 Row *Empty Barbell High Pull + Elbows into Front Rack + Strict Press Into … 2 ROUNDS 10 Wall Balls 5 Sumo Stance Good Mornings 5 Push-Up to Pike 5 Cat/Cows :45 Row Strength Metcon (Weight) EVERY 3:00 x 4 SETS 6-8 Sumo Deadlifts* 3-5 Box Jumps (30/24)|(24/20). *Build to a Moderate weight. (Score is Weight) Workout Metcon (AMRAP – Reps) “FIGHT GONE BAD” 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds- (Score is Reps) KG WB: (9/6)|(6/5) KG BB: (35/25)|(30/20)Read more