CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges INTO… 2 ROUNDS 5 Plate YTW’s 5 Barbell Snatch Grip Hang High Pulls 10 PVC Overhead Squats Strength Hang Power Snatch (Build to a Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK … Build to a Heavy 3-Rep Hang Power Snatch Week 4 of 4 (Score is Weight) Workout LIGHTER FLUID (Time) FOR TIME 75 Thrusters (45/35)|(35/25) 200 Double Unders 75 Thrusters (Score is Time) KG BB: (20/15)|(15/12)NOTE: Last Seen 5/25/21Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) TABATA 8 SETS (:20 ON / :10 OFF) Cal Bike INTO… 2 ROUNDS 10 DBL KB Deadlifts 10 DBL KB Russian Swings 10 Plank Shoulder Taps INTO… 2 ROUNDS 7 PVC Upright Rows 7 PVC Hang High Pulls 7 PVC Hang Muscle Snatches Extended Warm-up Metcon (No Measure) 3 SETS* 3 Hang High Pulls + 2 Hang Muscle Snatches + 1 Hang Power Snatch *Perform all sets w/an empty barbell. Snatch prep work for tomorrow. (No Measure) Workout Metcon (1 Rounds for time) 3 SETS ON A 6:00 RUNNING CLOCK… 20/15 Cal Bike 100m KB Farmer Carry (Athlete Choice, Heavy) 40 Alt. KB Horn Taps 10/8 Cal Bike 50m DBL KB Front Rack Carry 20 Alt. KB Horn Taps -Walking Rest w/Time Remaining- (Score is Slowest Set)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into.. 2 SETS 10 Ring Rows 10 Scap Pull-Ups 10 Push-Up to Pike 10 Samson Lunges Into… 2 SETS 8 Jumping Pull-Ups 8 Small Kip Swings 8 Hand Release Push-Ups 8 Jumping Air Squats Workout “CINDY-RELLA” (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 3 Strict Pull-Ups 6 Feet Elevated Plate Push-Ups 9 Plate Front Squats (Athlete Choice) -Rest 1:30- AMRAP x 7 MINUTES 4 Chest to Bar Pull-Ups 8 Hand Release Push-Ups 12 Jumping Air Squats -Rest 1:30- AMRAP x 8 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Total Rounds + Reps)NOTE: New Benchmark.Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1-2 SETS 6 Cat Cows 6 Push-Up to Pike 6 Moose Antlers 6 Boot Straps Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Barbell Deadlifts 5 Barbell Hang High Pulls 5 Barbell Strict Press Strength Clean and Jerk (Build to a 1-Rep Heavy*) ON A 10:00 RUNNING CLOCK… Build to a 1-Rep Heavy Clean & Jerk *Goal is to work up to and possibly past workout weight. (Score is Weight) Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.KG BB: (100/70)|(70/47.5) NOTE: Last Seen 1/21/2022Read more