CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 / MIN 5: Band Pull-Aparts MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press MIN 3 / MIN 7: Scap Push-Ups MIN 4 / MIN 8: Small Kip Swings / Slow Tuck Ups w/ :01 pause at top Strength Push Press (3×5) 1×5 @ 65% 1×5 @ 70% 3×5 @ 75% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 4 Shoulder to Overhead (85/65)|(65/45) 10 Toes to Bar *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Easy Mod Pace MIN 2 – 6/6 SA DB Front Squat + Strict Press MIN 3 – 6/6 SA Ring Row + Max Bar Hang MIN 4 – :20 Hollow Hold + :20 Arch Hold Repeat! Strength Metcon (No Measure) 3 SETS FOR QUALITY* 15 Slow Seated Banded PVC Pull Downs 7-10 Jumping Kipping C2B 5-7 Big Kip Swings -Rest As Needed b/t Sets- *If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups. (No Measure) Workout “ROLLER COASTER” (Time) FOR TIME 1000m/750m Row 30 Thrusters (45/35)|(35|25) 30 Ring Rows 750m/500m Row 30 Thrusters 30 Jumping Pull-ups 500m/400m Row 30 Thrusters 30 Pull-ups (Score is Time) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Single Unders 10 High Hang Muscle Cleans 10 Elbow Punches 10 Slow Dead Bugs Strength Metcon (Weight) ON A 8:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Power Clean -Rest As Needed- Into… EVERY :30 x 8 SETS* 3 Hang Power Cleans *Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest. (Score is Weight) Workout Metcon (6 Rounds for time) 6 SETS 3 Hang Power Cleans (85/65)|(55/45) 15 Tuck-Up 3 Hang Power Cleans 50 Double Unders -Rest 1:00 b/t Sets- (Score is Each Set For Time) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 3:00 RUNNING CLOCK… 200m Run 40 Mountain Climbers 40 Russian Twists 40 Jumping Jacks Into… 2-3 ROUNDS FOR QUALITY 8 Tempo KB RDL (3111) 5/5 Staggered Stance Good Mornings 6/6 SA KB Deadlift Strength Deadlift (3×5) 1×5 @ 65% 1×5 @ 70% 3×5 @ 75% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 3 Deadlifts (135/85)|(105/65) 10 Up-Downs 10 KB Goblet Reverse Lunge (35/25)|(25/15) 100m Run (Score is Rounds + Reps) KG BB: (125/85)|(85/60) KG KB: (24/16)|(16/12) ()Read more

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