CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Ring Rows 5 Air Squats 5 Barbell Strict Press Into.. AMRAP x 2 MINUTES 5 Scap Pull-ups 5 Tempo Air Squats (32X1) 5 Barbell Push Press INTO.. AMRAP x 2 MINUTES 5 Jumping Pull-ups or Ring Rows 5 Barbell Thrusters Strength Back Squat (4×3) Tempo (32X1)* *Keep weight Moderate-Heavy. (Score is Weight) Week 3 of 8 Workout TENET (Time) FOR TIME 9-15-21 Pull-Ups Thrusters (95/65)|(45/35) -Rest 3:00- FOR TIME 15-12-9 Chest to Bar Pull-Ups Thrusters (115/75)|(75/55) (Score is Total Time) KG BB1: (42.5/30)|(30/20) KG BB2: (52.5/35)|(35/25)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Scap Push-ups :20 Crossbody Mountain Climbers :20 Up-Downs :20 Deadbugs – Tuck-ups – V-ups* 10 Lunges *Round 1 Deadbugs, Round 2 Tuck-ups, & Round 3+ V-ups Strength Bench Press (4×3) Tempo (32X1)* *Keep weight Moderate-Heavy. (Score is Weight) Week 3 of 8 Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :50 Up-Downs MIN 2 – :50 V-ups MIN 3 – :50 KB Goblet Lunges (53/35)|(35/26) (Score is Total Reps) KG KB: (24/16)|(16/12)Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS ON A 6:00 CLOCK… :30 Bike* 10 Single DB Alt Sumo Deadlifts 10 Single DB Alt Russian Swing 5/5 Single DB Strict Press** *EZ → Mod → HARD **After 1st set, switch to Push Press Strength Metcon (Weight) EVERY 1:30 x 7 SETS* 3 Push Press** + 3 Push Jerk *Build to a Moderate weight. (Score is Weight) Week 3 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 (4 Rounds for time) 4 SETS 12/10 Cal Bike 20 Alt. DB Hang Clean + Jerk (50/35)|(35/20)* 12/10 Cal Bike -Rest 2:00 b/t Sets- (Score is Each Set for Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat (50/35)|(35/20) C2B Pull-Up *After each full set, complete 10 Up-Downs Gymnastic Kip Preferred (Score is Time) KG DB: (22.5/15)|(15/10)Read more