CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 50ft Bear Crawl (25ft/25ft) 10 Slam Ball Deadlifts 10 Scap Push-Up 5 Inchworm + Push-Up :20 Tuck Hold Into… 2-3 ROUNDS (Time Permitting) 5 Slow Push-Ups 20 Russian Twists 10 Slam Balls 10 Up-Downs Workout Metcon (AMRAP – Reps) 8 SETS (:20 ON/ :10 OFF) MOVT 1 – Slam Balls (30/20)|(20/10) MOVT 2 – Push-Ups MOVT 3 – Slam Ball Russian Twists MOVT 4 – Up-Downs 1 SET = MOVT 1 to MOVT 4. -No Additional Rest b/t Sets- (Score is Total Reps) KG SB: (24/16)|(16/12) Cool Down Warm-up (No Measure) FOR RECOVERY ON A 3:00 RUNNING CLOCK… Perform mobility/ foam rolling on the upper body. -Into- ON A 3:00 RUNNING CLOCK… Perform mobility/ foam rolling on the lower body. (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 3:00 RUNNING CLOCK… 50m Group Run then into… AMRAP in Remaining Time: 5 PVC Passes 5 PVC Good Mornings 10 Jumping Jacks Immediately Into… 3 SETS FOR QUALITY 3 Hang Muscle Snatch 3 Behind the Neck Strict Press :15 OH Hold -Quick Rest b/t Sets- Strength Metcon (Weight) EMOM x 8 MINUTES* MIN 1 – 3 Hang Power Snatches MIN 2 – 3 Strict Pull-Ups + 3 Kipping Pull-Ups *Increase weight as needed, building to a Moderate weight. Snatch Application Day. Week 2 of 4 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Hang Power Snatches (95/65)|(65/45) 10 Pull-Ups 15 Box Jumps (24/20) -Rest 2:00- AMRAP x 5 MINUTES 3 Hang Power Snatches (Athlete Choice)* 5 Pull-Ups 7 Box Jump Overs *Must be unbroken. Athlete Choice on loading. (Score...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 7-10 Barbell Hip Thrusts (Heavy & Slow) Immediately Into… 15 Ring Push-Ups Immediately Into… 1:00 Ring FLR -Rest as Needed b/t Sets- FOCUS: Heavy Lower Posterior / Upper Push TIME: 25-30min GOAL: RPE 8-9 | Only use a weight on the hip thrusts that you are confident you can control and move with the hammies and glutes. Try NOT to rely on the front of the body to lift the weight up. For the Ring Push-Ups, control the range of motion through every rep. The goal is to be challenged by the additional instability. If you do not have rings, perform DB Deficit Push-Ups. Bodybuilding Metcon (No Measure) 1.) 3 SETS 8/8 DB Incline Bench Press* Max Reps Close Grip Banded Pull Down *Hold both DBs at extension. Press the L side 8 times. Then the...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Plate Good Mornings 5 Up-Downs to Plate Into… AMRAP x 3 MINUTES 20 Plate Hops 10 Plate Ground To Overhead 5 Up-Downs Over Plate (Choice, Facing or Lateral) Strength Metcon (No Measure) 3 SETS* 15 Good Morning -Rest :30- 15 Upright Row -Rest :30- 7/7 Single RDL -Rest 2:00 b/t Sets- *Use empty barbell or light weight only for all 3 sets. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 7 MINUTES 7 Deadlift (135/95)|(95/65) 7 Hang Power Cleans 14 Up-Downs Over Bar -Rest 2:00 b/t Sets- *Pick up where you left off (Score is Total Rounds + Reps) KG KB: (24/16)|(16/12) KG BB: (60/42.5)|(42.5/30)Read more