CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout) 1:00 each side Manual Forearm Stretch 1:00 each side Couch Stretch Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Rope Climbs (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal Bike 15 Hang Power Cleans (135/95)|(95/65) 3 Rope Climbs (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PROGRESSIVE SETS (8:00 Max) 1 SET :20s Tuck Hold 10 Up Downs 10 Scap Push Ups 5/5 SA DB Bent Over Row 1 SET :20s Supinated Grip Dead Hang 10 Burpees 10 Plank Shoulder Taps 10 No Push Up Renegade Rows 1 SET :20s Active Hang 10 DB Burpees 10 Tuck Ups 10 DBL DB Swings Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY :30-:45 Hollow Hold or Rocks 10 V-Ups 10 Perfect Kip Swings (No Measure) Workout Metcon (Time) 3 SETS FOR TIME 10 Toes to Bar 20 DBL DB Hang Power Snatch (35/20)|(20/10) 10 Toes to Bar 10 DB Renegade Rows* 10 Toes to Bar 5 DB Devil’s Press *1 Rep = Push-Up + Row L + Row R -Rest 1:30 b/t Sets- (Score is Total Time) KG DB: (15/10)|(10/7.5)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* :30 Bike (SLIGHTLY INCREASE PACE EACH ROUND) 6 Clean Deadlifts 6 Upright Rows 6 Air Squats w/ :01 Pause at the Bottom *AT THE 4:00 MARK PERFORM.. :30 Bike (SLIGHTLY INCREASE PACE EACH ROUND) 6 Hang Muscle Cleans 6 Front Squats 10 Sit-ups Strength Metcon (Weight) 6-4-4-2* Hang Squat Clean *Build up to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 1-2-3-4-5 Hang Squat Clean (135/95)|(95/65) 10-15-20-25-30 Sit-Ups *Complete 12/10 Cal Bike after Each Set. Once you finish the round of 5 Hang Squat Cleans/ 30 Sit-Ups/ Cal Bike start again from the beginning. 1 Full Round is full completion. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 200m Run MIN 2 – 12/10 Cal Bike MIN 3 – 12 Burpees (No Measure)GOAL: EFFORT | RPE 6-7 — We told you that 20-30min EMOMs were gonna be our bread and butter through Jan. This is ENGINE BUILDING time…you want to have that type of conditioning when it comes to the Open. It’s the absolute base of the pyramid for an athlete. If you get winded walking up the steps…what success do you think you’ll have in a workout? B. NC60 Warm-up Warm-up (No Measure) PROGRESSIVE SETS (8:00 Max) 1 SET :20s Tuck Hold 10 Up Downs 10 Scap Push Ups 5/5 SA DB Bent Over Row 1 SET :20s Supinated Grip Dead Hang 10 Burpees 10 Plank Shoulder Taps 10 No Push Up Renegade Rows 1 SET :20s Active Hang...Read more