CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 400m Jog* Then Into… 2-3 SETS 10 Alt. Standing Trunk Twists 5/5 Staggered Stance Barbell RDL 10 Scap Push-Ups 10/10 Leg Swings (hamstring target) First 200m take some shuffle steps and loosen up. In the second 200m start to find your stride. Strength Deadlift (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 5 of 11 Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 7 Burpee Box Jump Overs (24/20) 5 Deadlifts (255/175)|(175/115) (Score is Time) KG BB: (125/85)|(85/60)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots 10 Ankle Rotations L/R 10 Alt. Cossack Squats 10 Alt. Samson Lunges 10 Calf Raises Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat) (Score is Weight) Week 9 of 9 () Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 24 Wall Balls (20/14)|(14/10) 12 Toes to Bar (Score is Rounds + Reps) KG WB: (9/6)|(6/5) ()Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10 Push Press w/ Slow Lower* 10/10 Step Back DB Front Rack Lunges *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Use either DB or BB for the Push Press. In the lowering phase back to the shoulder…think about a :02 intentional lower. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper 10/10 Single DB Supported Row (Heavy) Immediately Into… Max DB Gun Hold (Heavy) Immediately Into… Max Double DB Hammer Curls (Light) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS – Lower 1:00 Weighted Wall Sit Immediately Into… 20 DB Goblet Narrow Stance Feet Elevated Squats -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS – Accessory, Glutes/Shoulders 15 Plate Raises Immediately Into… Max Plate Press -Rest Quickly- 50 ‘Banded’ Air...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 250/200m Row (20-25 s/m) 10 Slam Ball Deadlifts 5 Push-Ups to Pike 10 Banded Lat PushDowns -1:00 Rest- AMRAP x 4 MINUTES 250/200m Row (25-30 s/m) 10 Slam Ball Ground To Overhead 20 Alt. Shoulder Taps 10 Banded Dante Rows Strength Pull-ups (3xMax Reps*) *3 SETS Max Reps ‘Unbroken’ Strict Pull-Ups -Rest As Needed b/t Sets- *Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows. Retest day. (Score is Highest Set) Week of 5 of 5 Workout Metcon (Distance) EMOM x 14 MINUTES MIN 1 – 8 Slam Balls (30/20)|(20/10) + 8 Pull-Ups MIN 2 – :45 Max Meter Row (Score is Lowest Meters) KG SB: (15/10)|(10/5) Optional Finisher Metcon (No...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 9:00 RUNNING CLOCK… LINE DRILLS 25’ High Knees 25’ Butt Kickers 25’ High Kicks 25’ Lateral Shuffle (L/R) 25’ High Skips Into…. 2-3 ROUNDS (Time Permitting) 200m Run @ Mod Pace 12 DBL DB Seesaw Row 30 Single Unders* 6/6 DB Goblet Split Squat 6 Hand Release Push-Ups *Option to change to Double Unders on R2 + R3. Workout () () Metcon (Time) FOR TIME 800m Run 100 Double Unders 30 DB Farmer Lunges (50/35)|(35/20) 15 DB Renegade Rows* 400m Run 75 Double Unders 20 DB Farmer Lunges 10 DB Renegade Rows 200m Run 50 Double Unders 10 DB Farmer Lunges 5 DB Renegade Rows *1 Rep= Push-Up + Row (R) + Row (L) (Score is Time) KG DB: (22.5/15)|(15/10) Post-Workout Strength Metcon (No Measure) 3 SETS 15-20 DB Flyes* 15-20 Close Grip DB Floor Press *Perform on...Read more