CrossFit Mettle and Honor – CrossFit Warm-up Workout Metcon (Time) 3 Rounds for time 15 Burpees 10 Med Ball Cleans 30 Med ball sit ups 10 Med ball Cleans 20 Push ups 10 Med Ball Cleans 15 Pull Ups 10 Med Ball Cleans 15 Burpees Weight 20/14Score is combined total of Dubs and Step-UpsRead More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press P2: Spider...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m Run Workout...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand & KB...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) With one LIGHT dumbbell … 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10 Alt. Lunges...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30...Read More