CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 100m Run @ Mod Pace 8 Scap Pull-Ups 10 Kip Swings 8 Empty Barbell Strict Press 10 Up-Downs Strength Push Press (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 50 Shoulder to Overhead (135/95)|(95/65) 75 Knees to Elbow 2000m Run *Partition reps as needed and complete in any order. **Example Suggested Breakdown… 5 ROUNDS 10 S2OH 15 K2E 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 6 MINUTE RUNNING CLOCK * 8 Lunges → 6 Step-Ups → 6 Box Jumps 8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups 8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches *15 Band Pull Aparts after each set Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Paused High Hang Power Clean** + 1 Paused Above the Knee Hang Power Clean + 1 Paused Below the Knee Hang Power Clean *Keep weight Light / Moderate. **Pause for :02 in each position. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 2-4-6-8-10-12 DB Suitcase Lunge (50/35)|(35/20) Hand Release Push-Ups Box Jumps (30/24)|(24/20) -Rest 2:00- 12-10-8-6-4-2 DB Suitcase Lunge Hand Release Push-Ups Box Jumps (Score is Time) KG DB: (22.5/15)|(15/9) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Good Mornings 10 Single Ring Ring Rows Into… 2 ROUNDS 10 Single DB RDL 10 Slow Bird Dogs 10 Kip Swings 10 Jumping Pull-Ups Strength Deadlift (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (135/95)|(95/65) 10 Ring Rows -Rest 1:30- AMRAP x 4 MINUTES 8 Deadlifts (185/125)|(135/95) 8 Pull-Ups -Rest 1:30- AMRAP x 3 MINUTES 6 Deadlift (225/155)|(155/105) 6 Chest to Bar Pull-Ups (Score is Rounds + Reps) KG BB1: (60/42.5)|(42.5/30) KG BB2: (85/60)|(60/42.5) KG BB3: (100/70)|(70/55) ()Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (increasing pace every round) 5/5 Half Kneeling KB Around the Worlds 25ft. Quad Crawl Forward + Reverse 20 Bodyweight Jumps* *Practicing jumping/bouncing off the balls of the feet, keeping a straight body position. Into … 2 ROUNDS 5/5 Ankle Circles in each direction 100m Jog 30 Single-Unders 5 Strict Burpees* *Strict Burpee: 1. Plant hands on the ground 2. Step back, one foot at a time into a tall plank position 3. Perform a strict push-up 4. Step forward, one foot at a time into a squat stance 5. Stand tall and jump, squeezing the glutes! Strength Metcon (Weight) 3 SETS FOR QUALITY 12 DB Banded Floor Press 16 Alt. DBL KB Half Kneeling Press* :45 Double Unders *Opposite KB kept in the Front Rack. (Score is Weight) Workout Metcon (AMRAP – Rounds and...Read more