CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for reps) 2 SETS “Death by Bike”* -Rest 3:00 b/t Sets- Every Minute Bike 2 Calories. Add 2 additional cals each minute. 2-4-6-8-10-etc… (Score is Highest Reps Each Set)GOAL: EFFORT | Just like any ‘death by…’ This starts chill then it’s murder. Pretty much...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) “BADGER” 3 ROUNDS FOR TIME 30 Cleans (95/65)|(65/45)* 30 Pull-Ups 800m Run *Perform workout with Power Cleans. (Score is Time)GOAL: GRIND | With squat cleans…this is one of the nastiest workouts ever. With power cleans…it’s not much easier. This becomes way faster and much more...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk (2-Rep Heavy...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 25ft. Toe Walk 5/5 Forward/Back Leg Swings 25ft. Heel Walk 5/5 Side-to-Side Leg Swings Into … 2 ROUNDS 200m Jog 10 Body Weight Good Mornings :30 Tuck Hold 10 Alt. Step-Ups :30 Side Plank/Side 10 Glute Bridge-Ups Strength Deadlift (8-6-6-4*) *Build to a...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (4:00 CAP) 1:00 Bike or 200m Run 5 Lunge-Lunge-Squat → 10 Alt. Cossack Squats (2nd Round) 10 Hollow Rocks 20 Mountain Climbers → 20 Cross Body Mtn. Climbers (2nd Round) 10 Arm Haulers* *Start in a Superman Position and swim arms...Read More
