CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 2 SETS 5/5 Leg Swings + 10 Calf Raises 10 KB Deadlifts 10 Scap Pull-Ups Into… 2 SETS 10 Alt. Groiners 10 Russian KB Swings 10 Kip Swings + 10 Ring Rows Into… 2 SETS 100m Run 10 American KB Swings 10 Kip Swings + 10 Jumping Pull-Ups Strength Deadlift (5×4 @ 80-85%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 7 of 11 Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Alternative KB Weight: (35/26) KG KB: (24/16)|(16/12) NOTE: New BenchmarkRead more

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (7-7-7-7-7*) *Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Strict Toes to Bar A2. 20 Kneeling Banded Crunches (Score is Weight) GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this portion the main focus of your workout. The BB is more of an accessory session all week long. Bodybuilding Metcon (Checkmark) 2-3 SETS 14 Alt. DB Twisting Curl (Mod) 21 DB Deficit Push-Ups 28 Heel Elevated Narrow Squats* *Perform with either no weight or with a light DB held in the goblet position. -Rest as Needed b/t Sets- (No Measure) Extra Credit FIREBREATHING FRIDAY (Checkmark) 5 SETS 5:00 Cardio* Min 1 / 3 / 5 = Hard Pace Min 2 / 4 = EZ / Recovery Pace -Rest 2:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 SETS FOR TIME 25/20 Cal Bike 50′ DBL KB Front Rack Lunge (70/53) 100′ HS Walk 50′ DBL KB Front Rack Lunge 25/20 Cal Bike -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: EFFORT | RPE 6-7 — Interference for the HS walk won’t be too terrible the first round through but the FR Lunges will tax the shoulders and midline making this HS Walks tougher. If you cannot complete the Lunges unbroken go lighter on the KB’s. B. NC60 Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Narrow Stance) 10 Ring Rows 12 Glute Bridge-Ups 8 Cat Cows INTO.. 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Sumo Stance) 10 Scap Pull-ups 8 Kipping Swings 8/8 Single Leg RDLs Strength Romanian DeadLift (RDL) (10-8-6*) *Start Light-Mod and build to Moderate-Heavy. (Score...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Narrow Stance) 10 Ring Rows 12 Glute Bridge-Ups 8 Cat Cows INTO.. 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Sumo Stance) 10 Scap Pull-ups 8 Kipping Swings 8/8 Single Leg RDLs Strength () () Romanian DeadLift (RDL) (10-8-6*) *Start Light-Mod and build to Moderate-Heavy. (Score is Weight) Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run KG BB: (85/60)|(60/42.5) Last Seen: 6/18/2021Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Banded Pull Aparts 10 Air Squats :30 Tuck Hold Into… 2 ROUNDS 15 Banded Upright Rows 10 Alt. Lunges :30 Hollow Hold Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 1:00 Alt. Deadbugs 10/10 Single Arm DB Upright Rows (Athlete Choice, Moderate) 20 Glute Bridge-Ups 20 Alt. Cossack Squats* 1:00 Plank Hold** -Rest as needed b/t Sets- *Option to hold DB in front rack. **Option to put plate on back or incorporate different Plank variations…Side / Copenhagen / Reverse, etc. (No Measure) Optional Finisher Metcon (Time) 4 ROUNDS FOR TIME 15 Air Squats 20 Sit-Ups (Score is Time)Read more