CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 25/20 Cal Bike (2:00 CAP) AMRAP IN TIME REMAINING… 3/3 Moose Antlers :10 Active Bar Hang + 5 Kip Swings 3 Push-Up to Down Dog Strength Metcon (No Measure) 3 SETS ON A 3:30 RUNNING CLOCK… 20 Alt. DB Incline Bench Press 15 Banded Push Downs 20 Alt. Deadbugs -Rest with Time Remaining- (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME* 25/20 Cal Bike 25 Toes to Bar *Every 2:00, Not Including 0:00, Perform 10 Hand Release Push-Ups. (Score is Time) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 22 MINUTES* 40/30 Cal Bike 30 Toes to Bar 20 Hand Release Push-Ups *P1 Works while P2 holds a Static Hold. Split Work as Needed. While P1 is working, P2 is in the Static Hold Listed...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) FOR QUALITY 30 Wide Grip Banded Face Pulls Max Strict Pull-Up (Any Variety) 30 Bench Dips 20 Banded Push-Ups 30 Narrow Grip Banded Pull Downs Max Strict Pull-Ups (Any Variety) 30 Banded Tricep Extensions 20 Banded Push-Ups (No Measure) GOAL: RPE 6-7 | Fun chipper-style light weight flow for the upper body. Have fun with this entire day…I loved this pump! Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Lower Body 20 Russian KB Swings (Heavy) :30 KB Goblet Split Squat Hold (L) :30 KB Goblet Split Squat Hold (R) 20 Russian KB Swings (Heavy) -Rest as Needed b/t Sets- 2.) 3 SETS – Upper Body 12 Alt. DB Twisting Curls (Mod) 8/8 Single Arm 1/2 Kneeling Strict Press (Mod) 24 Alt. Banded Wood Chops -Rest as Needed b/t Sets- 3.) FOR QUALITY – Accessory ON A 20:00 RUNNING CLOCK…...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS (8:00 CAP) :45 Row 8 Cat Cows 8 Good Mornings* 8 Scap Push-Ups** *In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing. **In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round 3, perform 6 Piked Push-Ups. Partner Workout Option () () Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 30 MINUTES* 12/10 Cal Row 10 KB Swings (53/35)|(35/26) 8 Strict Handstand Push-Ups 10 KB Swings 12/10 Cal Row -Rest :30 After a Full Round is Completed- *Partners will complete every other movement in order. Ex: P1 does 12/10 Cal Row, P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. While P1 works, P2 rests. (Score is Total Rounds + Reps) KG KB: (24/16)|(16/12) Option 1 HSPU: Pike Push-Ups Option...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 10 MINUTES 15 Handstand Push-Ups 5 Deadlifts (315/205) 15 Chest to Bar Pull-Ups 5 Deadlifts 25/20 Cal Bike -Rest 4:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Set) GOAL: EFFORT | RPE 6-7 — High skill gymnastics and heavy Deadlifts what more could you want on a Saturday? Goal is to keep gymnastics unbroken or two sets throughout. Deadlifts should be heavy, but unbroken. Cal Bike is going to be where you seperate yourself…if you push it you get ahead but can you sustain? B. NC60 Warm-up Warm-Up (No Measure) 200m Run Into… EMOM x 6 MINUTES MIN 1 – :40 Groiners + Twist* MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)** MIN 3 – :20 Scap Ring Rows...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 5 Cat/Cows + 5 Bodyweight Good Mornings 10 Barbell Clean Deadlifts* 5/5 Single Leg Box Step-ups 5 KB Deadlifts + Russian KB Swings *At the 3:00 mark switch to 5 Upright Rows +10 Elbow Punches Extended Warm-up Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 3 Power Cleans + 3 Hang Power Cleans* MIN 2 – :45 Plank Hold MIN 3 – 4/4 Slow Single Leg Box Step Downs (24/20) *Start Light and Build to above Workout Weight. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 20 Russian KB Swings (70/53)|(53/35) MIN 2 – :45 Max Up-Downs Over Bar MIN 3 – 5 Power Clean + 5 Hang Power Clean (135/95)|(95/65) MIN 4 – :45 Max Box Step-Ups (24/20) (Score is Total Reps of Up-Downs +...Read more