CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :45 Bike @ Mod Pace 10 Push-Up to Pike 12 Alt Shoulder Taps 10 Bird Dogs Strength Push Press (5×5 ) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 100 Push Press...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 400m Run Into … 2 ROUNDS 5 Scap Push-Ups + 5 Slow Eccentric Push-Ups 10 Alt. Lunges 5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle Cleans Into … 400m Run *The goal is this warm-up is to increase their...Read More
CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) LINE DRILLS (25ft distance each) Knees to Chest Heels to Butt Figure 4 Toe Walk Heel Walk Toy Soldiers High Knees Butt Kickers High Skips Side Shuffle (down and back) Karaokes (down and back) 200m Run Into… 2 ROUNDS 10 Scap Push-Ups 10 Scap...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 ON/ :15 OFF) MIN 1 – Alt. Lunge + Twist to Lead Leg MIN 2 – Tuck Hold MIN 3 – DB Slides MIN 4 – Mountain Climbers MIN 5 – Slow Air Squats (DB Optional) MIN 6...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate) ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 3 SETS* 1000/800m Row -Rest 5:00 b/t Sets- *Set 1 – 50% Pace w/ Equal Splits (No Labored Breathing and both 500s Same Pace) Set 2 – 75% Pace w/ Negative Split 500s (Breathing Harder but Controlled and Second 500 Faster than...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 100 Box Jump Overs (24/20)** *Every 2:00, including 3,2,1 go…perform a 15′ HS Walk **Must step down from the box every rep. (Score is Time)GOAL: Another HUNDO workout but a different skill-driven twist this time. If you haven’t been practicing your HS Walk...Read More
