CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 8/8 Lunges 10 Up-Down Mountain Climbers 10 Single DB Strict Press/ PP 8/8 Single DB ATW Into… 2 ROUNDS 10 Lunges 10 Up-Down Over DB 10 Single DB Push Press 8/8 Single DB ATW Strength Metcon (Weight) EMOM x 5 MINUTES* 5 Strict Press -Rest 1:00- EMOM x 5 MINUTES 3 Push Press -Rest 1:00- EMOM x 5 MINUTES 1 Push Jerk *Build to a Light-Moderate Strict Press. Build to a Moderate Heavy Push Press. Build to a Heavy Push Jerk. (Score is Weight) Week 4 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 (3 Rounds for time) 3 SETS 20 Jumping Lunges 15 Up-Downs Over...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12 Alt Groiners + Max Air Squats* MIN 2 – 30 Single Unders + Max Plank** *Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00 **Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00 Strength Back Squat (4×7) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 1 4×7 weight. (Score is Weight) Week 4 of 8 Workout “PURPLE COBRA” (Time) FOR TIME 50-40-30-20-10 Double Unders Sit-ups Russian KBS (53/35)|(35/26) -15:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Plate Gun Hold (Athlete Choice) MIN 2 – :45 Plate Weighted Plank Hold (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 6 PVC Lunge + Pass Thrus 6 Slam Ball Deadlift 6 Slam Ball Strict Press Into… 2 ROUNDS 100m Run 8 PVC High Pulls 8 PVC Push Press (Behind the Neck) 8 Slam Balls 8 Scap Push-Ups + Push-Ups Strength Hang Power Snatch (Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 7 Hang Power Snatches (115/75)|(75/55) 8 Hand Release Push-Ups 9 Slam Balls (30/20)|(20/10) 100m Run (Score is Rounds + Reps) KG SB: (15/10)|(10/5) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 5 Scap Push-Ups + 5 Push-Ups 10 Scap Pull-Ups* :30 Tuck Hold** *R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings **R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest Strength Bench Press (4×7) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 1 4×7 weight. (Score is Weight) Week 4 of 8 Workout Metcon (Time) 5 ROUNDS FOR TIME 20/15 Cal Bike 20 Toes to Bar* *Toes to Rings Optional. (Score is Time)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 8 Step-Ups 8 Barbell Good Mornings 8 Deadlifts from Hip to Above the Knee 8 Crossbody Mountain Climbers Into… 1 ROUND 8 Low Box Jumps 8 Single DB RDL (DB held with both hands) 8 Deadlifts from Hip to Below the Knee 8 Glute Bridge Into… 1 ROUND 8 Higher Box Jumps 8 DBL DB RDL 8 Deadlifts 8 Tuck Ups Strength Metcon (Weight) 3 SETS 10/10 Single Arm Single Leg DB RDL 12-15 Barbell Hip Thrusts* -Rest As Needed b/t Sets- *Keep weight Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 5 Deadlifts (275/185)|(185/135) 10 Box Jumps (30/24)|(24/20) 15 DB Deficit Push-Up* 10 Deadlifts 20 Box Jumps 30 Hand Release Push-Ups 15 Deadlifts 30 Box Jumps 45 Push-Ups *Ring Push-Up Optional. (Score is Time) KG BB: (125/85)|(85/60)Read more