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

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY ON A 35:00 RUNNING CLOCK… Max Cardio Choice* *Every 5:00 not including 0:00 complete 6/6 DB Upright Row + 9 Perfect Push-ups + 12 Lateral Box Step-Overs. (No Measure) GOAL: QUALITY | RPE 4-5 — Name of the game is cruise. Flush the legs and get a little upper body pump in. This is not meant to be a grind or anything crushing, I want you to finish this as the last portion of your training day and feel SOLID and ready to hit the 1RM FS tomorrow! B. NC60 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...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 – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS 10 Strict Pull-Ups 15 Deficit Push-Ups 20 Reps of 1+1/2 Air Squat -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6-7 | High priority here is movement quality. Reduce or increase the numbers as needed to get your best workout with the highest quality movement. All sets should be unbroken or close to unbroken. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper 10/10 Seated DB Arnold Press (Mod) 10/10 Single DB Lat Raise (Mod) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS – Lower 20 Alt. DB Goblet Curtsy Lunge (Heavy) Immediately Into… Max Reps DB Feet Elevated Glute Bridge-Up (Heavy) -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS – Accessory, Arms/Abs 50 Banded Curls 50 Weighted Deadbugs 50 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure) Extra Credit Metcon (No...Read more