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

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Plate G2OH 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate...Read More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION 4 AMRAP 100m Run 10 Hollow RocksRead More