CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS (6:00 CAP)* 30 Single Unders → 30 High Jump Single Unders → 20 Double Unders 12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups 12 Scap Pull-Ups → 12 Kip Swings → 6 Ring Rows 6 Barbell Upright Row → 6 Barbell Up and Over → 12 Alt. Barbell Reverse Lunge *The arrows imply progressing through movements while working through rounds. EX. R1 Single Unders, R2 High Jumps, R3 DU. Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Back Rack Reverse Lunge (R) MIN 2 – 10 Back Rack Reverse Lunge (L) MIN 3 – :45 EZ Cardio (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 24 Double Unders 18 Chest to Bars 12 Back Squat (155/105)|(115/75) 6 Strict Handstand Push-Ups (Score is Time) KG BB: (70/47.5)|(52.5/35) HSPU...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 200m Group Run Into… 2 SETS (:20 WORK // :10 REST)* MVMT 1 – Alt. Lunges MVMT 2 – Scap Push-Ups MVMT 3 – Good Mornings *1 SET = MVMT 1-3 Into… 2 SETS (:20 WORK // :10 REST)* MVMT 1 – Empty Barbell Front Rack Alt. Lunges MVMT 2 – Push-Ups MVMT 3 – Empty Barbell Hang Muscle Cleans *1 SET = MVMT 1-3 Into.. 200m Run Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Alt. Front Rack Lunges + 4 Hang Power Cleans* MIN 2 – 100m Run *Start w/ empty barbell and build up to workout weight. (No Measure) Workout PROTOTYPE (Time) FOR TIME 800m Run Into… 4 ROUNDS 21 Push-Ups 14 Front Rack Lunges (115/75)|(75/55) 7 Hang Power Cleans Into… 800m Run (Score is Time) KG BB: (52.5/35)|(35/25)Last Seen:...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 1 ROUND* :20 Bike (Legs Only) :20 Bike (Arms Only) :20 Bike (EZ-Mod) 5 Down-Dog to Up-Dog 30 Alt. Crossbody Mountain Climbers 10 KB Sumo Deadlift 1 ROUND :45 Bike (Mod-Hard) 20 Alt. Shoulder Taps 10 Up-Downs 1 ROUND :30 Bike (Hard) 5 Inch Worms 7 Burpees 9 KB Russian Swings *Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 25/20 Cal Bike 20 Up-Downs 15 KB Sumo Deadlift (70/53)|(53/35) 10 Russian KB Swings (Score is Rounds +Reps) KG KB: (32/24)|(24/16) Finisher Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 8 MINUTES* 10 Partner Push-Ups 10 Partner Sit-Ups 5 Synchro Burpees *Partners will face each other and at the top of each Push-Up, high five...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 1:00 Bike (EZ PACE) Alt. Deadbugs -> Sit-Ups (straight legged & butterfly) :10 Dead Bar Hang + :10 Active Bar Hang 5/5 Single Arm Ring Rows Into… AMRAP x 4 MINUTES 1:00 Bike (MODERATE PACE) 5 Straight Leg Sit-Ups + 5 Butterfly Sit-ups 10 Scap Pull-ups 10 Ring Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 15/12 Cal Bike 12 Sit-Ups 9 Pull-Ups* -Rest 2:00- AMRAP x 9 MINUTES 9/6 Cal Bike 12 Sit-Ups 15 Pull-Ups* *Option to perform Ring Rows for both AMRAPs. (Score is Total Rounds + Reps) Optional Finisher Metcon (Time) IN TEAMS OF 2… FOR TIME 120/100 Cal Bike* *While P1 works, P2 Rests. Working partner must perform 2 Burpees before getting onto the bike…including before the first bike. Switch as needed. (Score is Time)Read more