CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 25’ Line Drills (3:00 MAX) Toy Soldiers Samson Lunges Toe Walks Heel Walks Knee Hugs Quad Pulls High Knees Butt Kickers Immediately into… 5:00 AMRAP 100m Run 5 Scap Pull Ups + 5 Strict Hanging Knee Raises 5 Barbell Strict Press + 5 Barbell Push Press Strength Push Jerk (2×6 / 2×6 / 1×6*) *First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+. (Score is Weight) Week 2 of 9 Workout Metcon (3 Rounds for reps) EVERY 4:00 x 3 SETS 400m Run* 15 Toes to Bar Max Shoulder to Overhead with time remaining…** -Rest 2:00 b/t Sets- *First two movements must be completed in 3:00 or less. **SET 1: (155/105)|(115/75) SET 2: (Athlete Choice, Heavy) SET 3: (Athlete Choice, Heavy+) (Score is Each Set for Reps) KG BB1: (70/47.5)|(52.5/35)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Bike 10 Slam Ball Deadlifts 8 PVC Pass Throughs 6 PVC Behind the Neck Push Press 4 Push-Up to Pikes Into… 1 ROUND 1:00 Mod. Bike 10 Slam Ball Deadlifts + Curl 8 PVC Around the Worlds 6 PVC Snatch Grip High Pulls 4 Up-Down Into… 1 ROUND 1:00 Hard Bike 10 Slam Ball G2OH 8 PVC Pass Through Lunges 6 PVC High Hang Muscle Snatches 4 Burpees Strength Metcon (Weight) 5 SETS* 1 Above the Knee Power Snatch + 1 Below the Knee Power Snatch *Build to a Moderate weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 1.) AMRAP x 8 MINUTES 6 Hang Power Snatch (95/65)|(65/45) 12/10 Cal Bike 12 Slam Balls (30/20)|(20/10) 12 Burpees (Score is Rounds + Reps) -Rest 2:00- Metcon (AMRAP – Reps) 2.) EMOM x...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or 300m Bike 10 Air Squats + :30 Bottom of Squat Hold 5 Elevated Calf Raises w/:03 pause in bottom :30/:30 Lat Stretch* *With a barbell on the rack, push into the barbell with one arm as you pull the side of the rig with the other arm. You should feel a nice stretch through the lat on the side that is pulling on the rig. DO NOT pull on the barbell (this is for safety reasons) – always push into, pressing it into the rig. Into … 2 ROUNDS 100m Jog or 300m Bike 10 Alt. Cossack Squats 10 Alt. Quad Bird Dogs* (keep the ribs tucked towards the hips!) :30/:30 Tricep Smash** *Same as the Alt. Bird Dog but this time, the knees are slightly off the ground in a quadruped position....Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Ankle Circles* 10 Good Mornings (option for 5/5 Single Leg Good Mornings) 10 Burpee Tuck Jumps :30 Tall Single-Unders *Keep the toes on the ground and roll the ankle/foot 5 circles in one direction, then reverse. Into … 2 ROUNDS 5/5 Single Leg RDL 10 Alt. Box Step-Overs** 10 Above the Knee Deadlifts :30 Double-Under Practice **Perform 10 Box Jump Overs in the 2nd round. Strength Tempo Deadlift (2×6 / 2×6 / 1×6*) 2×6 (3131) 2×6 (2121) 1×6 (1111) *First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+. (Score is Weight) Week 2 of 9 Workout “SHAKEN NOT STIRRED” (5 Rounds for time) EVERY 3:00 x 5 SETS 50 Double Unders 15 Box Jump Overs (24/20)* 8 Deadlifts (225/155)|(155/105)** -Rest with Remaining Time- *Increase Box Jump Reps by 2 each set (15-17-19-21-23). **Option for...Read more