CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3-4 MINUTES 100m Jog 10 Alt. Step-Overs 5 Burpee Broad Jumps Into … 2 ROUNDS 8 1/2 Box Jumps* 6 Clean Deadlifts 4 Dip + Jumps w/Empty Barbell *1/2 Box Jump = Jump on top of box but don’t stand all the way up (stay low in the quarter squat). 2nd Round: 8 Box Jump (or Step) Overs. Strength Power Clean (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout Metcon (Time) FOR TIME 800m Run 40 Box Jump Overs (24/20) 20 Hang Power Cleans (155/105)|(115/75) 400m Run 20 Box Jump Overs 10 Hang Power Cleans (Score is Time) KG BB: (70/47.5)|(52.5/35)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Strength Overhead Squat (4×3*) *All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8 (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME* 35 Double Unders** 25 Air Squats 10 Toes to Bar *After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30/:30 Single Leg Glute Bridge Hold 1:00 Slow Supermans -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3 KB Deadlifts 3 Russian KB Swings 3 KB Goblet Squats Into… ON A 3:00 RUNNING CLOCK… 2-3 ROUNDS 5 Barbell Hang High Pulls 5 Hang Muscle Cleans 10 Alt. Elbow Punches 5 Front Squats Strength Back Squat (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2 Front Squats (185/135)|(135/95) 14 Russian KB Swings (53/35)|(35/26) 2 Front Squats 14 American KB Swings* *Every other round complete 28 Alt. Plank Hip Taps. (Score is Rounds + Reps) KG BB: (85/60)|(60/42.5) KG KB:(24/16)|(16/12)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps or Controlled Side Steps 10/10 Clam Shells 10 Tempo Air Squats (Band or Hip Circle Optional) (30X0) 10 Tempo Barbell Strict Press (21X1) 5 Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 4 MINUTES Cal Bike -Rest :30 b/t AMRAPs- AMRAP x 4 MINUTES 6 Front Squats (135/95)|(95/65) 8 Shoulder to OH 36 Double Unders -Rest 2:00 b/t Sets- *1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest. (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Wall Sit 10 Barbell Rollouts -Rest as need b/t Sets- (No Measure)Read more