CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS Jumping Drills* 10 DBL DB Curl to Arnold Press 20 Shoulder Taps 10 Up-Downs 10/10 DB Staggered Stance DL *ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop ROUND 3 – :30 Single Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 40 Double Unders 20 Sit-Ups 10 Hand Release Push-Ups 4 Alt. DB Burpees (35/20)|(20/15) -Rest 1:00- AMRAP x 8 MINUTES 30 Double Unders 15 Sit-Ups 8 Hand Release Push-Ups 4 Alt. DB Burpees -Rest 1:00- AMRAP x 6 MINUTES 20 Double Unders 10 Sit-Ups 6 Hand Release Push-Ups 4 Alt. DB Burpees *Start from the beginning of each AMRAP. (Score is Total Rounds + Reps) KG DB:...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 8 Ring Rows 10 Knee Push-Ups 12 Alt. Cossack Squats INTO… 2 ROUNDS 4 Jumping Pull Ups + 4 Kipping Swings 10 Push-Ups 12 Empty Barbell Front Squats Strength Front Squat (6×5 @ 70-75%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 2 of 11 Workout Metcon (AMRAP – Rounds and Reps) EMOM x 16 MINUTES MIN 1 & 2 – AMRAP of… 5 Pull-Ups + 10 Push-Ups + 15 Air Squats* MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)** MIN 4 – Rest *Pick up where you left off. **Bar Comes from Floor. (Score is Total Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8 Groiners + Twist 8 Air Squat w/ :01 Pause at the bottom 8 Wall Ball Push Press 8 Barbell Deadlifts 16 Alt. Elbow Punches Strength Metcon (4 Rounds for weight) 4 SETS* 1 Clean + 1 Hang Squat Clean -Rest As Needed b/t Sets- *Start Moderate and build to heavy. Clean can be Power or Squat. (Score is Weight) Week 6 of 9 Workout Metcon (Time) ON A 15:00 RUNNING CLOCK… Complete as much of the work as possible…* 150 Wall Balls (20/14)|(14/10) 75 Hang Power Cleans (115/75)|(75/55) *Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25. (Score is Time) KG WB: (9/6)|(6/5) KG BB: (52.5/35)|(35/25)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Romanian DeadLift (RDL) (4×10/10 Barbell Staggered Stance RDL *) *4 SETS 4×10/10 Barbell Staggered Stance RDL (Moderate)* Superset each set of RDL with 20 Single DB Floor Press (Heavy). (Score is Weight) -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Lower Pull Main. Offset your feet with a staggered stance. Pause for :01 at top and bottom of each rep. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper Body* 10 DB Bent Over Fly Immediately Into… Max Reps of DB Strict Press Immediately Into… Max Reps of DB Push Press *Use a moderate-light or moderate weight for all 3 sets. -Rest as Needed b/t Sets- 2.) 3 SETS – Lower...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 3 SETS ON A 10:00 RUNNING CLOCK… Max Distance Run -Rest 3:00 b/t Sets- (Score is Lowest Distance) GOAL: EFFORT | RPE 6-7 — WOO thats a lot of running! Today is about finding your consistent pace and sticking to it for all 10:00. The goal should be about a mile and change. With so much time spent running lets focus on our breathing today. Find a cadence of 4-6 footfalls where you breathe in and then exhale out. This will help keep the HR consistent and hopefully not spike up too aggressively! B. NC60 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8 Groiners + Twist 8 Air Squat w/ :01 Pause at the bottom 8 Wall Ball Push Press 8 Barbell Deadlifts 16 Alt. Elbow Punches Strength Metcon (4 Rounds for weight) 4 SETS* 1 Clean + 1...Read more