CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400 m jog into 3 rounds (5 min Cap) 8 Up Downs 6 Cossack Squats 5 Front Squats (bar) 5 Push Press Metcon Metcon (AMRAP – Reps) “French” For Time: 1 Mile Run 50 Thrusters (115/75)|(75/45) 1 Mile Run 3 min of max Burpees 40...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “NATE” AMRAP x 20 MINUTES 2 Muscle-Ups 4 HSPU 8 KB Swings (70/53) (Score is Rounds + Reps)GOAL: GRIND | Perform AFTER your GPP. Option to do this workout with a few different variations: 1.) Strict Gymnastics; 2.) Russian KB Swings;...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings Skill Metcon (No Measure) 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False Grip...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) “CHELSEA” EMOM x 30 MINUTES 5 Pull-Ups 10 Push-Ups 15 Squats (Score is Slowest Time)GOAL: EFFORT | THREE OPTIONS today…1.) Perform as an AFAP bodyweight sprint each round; 2.) Perform as a quality effort with more of a recovery focus…option to end...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and Reps)...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “OPEN 19.1” AMRAP x 15 MINUTES 19 Wall Balls (20/14) 19 Cal Row (Score is Rounds + Reps)GOAL: EFFORT | One of my favorite Open workouts of all time. Yes, it’s a little redundant with the leg push, yes it’s just...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS Walk...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 12 Slow Band Pull-Aparts 10 Ring Scap Pulls** 8 Single Ring Ring Rows *Increase pace each round. **Round 2/3 complete Scap Pull-Ups. Strength Metcon (No Measure) 3 SETS FOR QUALITY 5/5 SA Ring Row 5-7 Banded Strict Pull-Ups* 10-15...Read More
