CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 3 SETS 100m Run 4 Hand Release Push-Ups 8 Hollow Rocks 12 Stiff-Legged Deadlift* *Empty Barbell. Movement starts at mid-shin or slightly above. Return the bar gently to the ground after the 12th rep. Strength Deadlift (4×3 @ 80-85%*) *Base percentages off 2-Rep...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3-4 ROUNDS (8:00 Cap) 200m Run 8 Up-Downs 8 Jump Squats 8 Barbell RDL 8 Barbell Cuban Press Strength () Clean and Jerk (2-2-2-2*) *Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week. (Score is Weight) Week...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS* 21-15-9 Wide Grip Behind the Neck Press** Wide Grip Pull-Up *Complete 21 of each, 15 of each, then 9 of each. Rest and repeat. **Use barbell in a snatch-width type of grip. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1 Mile Run (Score is Time) GOAL: EFFORT | RPE 6-7 — Complete before METCON. We have been working various running pieces so we are going to see what is under the hood. 400m mentality, start moderate and aim to increase your pace...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) TABATA* MVMT 1: Easy Bike → Mod Bike → Hard Bike → Sprint Bike MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats *Complete all variations of MVMT 1, switch to MVMT 2 halfway through the Tabata NOTE: Perform...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders* 10 Alt. Tuck-Ups 8 Ring Rows 8 Alt. Box Step-Ups *Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. Into… 1-2 ROUNDS (Time Permitting) :20 Double Unders 10 Alt. V-Ups 6 Kip Swings 8 DB Goblet Box Step-Ups...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 3 Push-Up to Pike 6/4 Cal Row 3/3 SA DB Push Press 20 Single Unders* *At minute 3:00, switch to Double Under practice. Strength Push Press (4×3 @ 80-85%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 4...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-7*) *Box Squats Start Mod-Heavy and increase Every Set. Superset each set with the following… 10 Heavy KB Horn Curls (Standing) 10 Heavy KB Pull-Overs (Standing) (Score is Weight) GOAL: RPE 8-9 | Work to something that really challenges you to control the descent...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 Wall Balls (20/14) 10 Handstand Push-Ups 12 Box Jump Overs (24/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Shoulders,...Read More

CrossFit Mettle and Honor – NC FLEXRead More