CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 MAX) :30 Row 5 Barbell Upright Rows 5 Scap Push Ups + 5 Shoulder Taps / side 10 Lunges Into… 2 ROUNDS :30 Row 5 Barbell Sumo Deadlifts 5 Hand Release Burpees 10 Step Ups Strength Hang Clean (3-Rep ) ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Clean.* *This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to grease the groove and build to a weight under what you plan to hit during the workout. Workout “FINAL DESTINATION” (Time) 1.) ON A 16:00 RUNNING CLOCK… FOR TIME 55/45 Cal Row 55 Sumo Deadlift High Pulls (95/65)|(65/45) 55 Hand Release Push-Ups 55 Box Jumps (24/20) (Note Your Time) -Rest 2:00 b/t Part 1 & 2- 2.) ON A 8:00...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – NCCOMPETE Metcon (No Measure) 3-4 SETS FOR QUALITY Pick at least 5 different movements for a range of 10-15 reps and move through a full range of motion with light weight. Start with very little intensity and gradually progress to moderate by the final set. Work up a good sweat. Do not turn this into an intensity effort. -Rest or Active Recover 2:00 b/t Sets- *For the active recovery, row / bike / run / walk / jump rope or any combination. Focus here on calm nasal breathing and recapturing your breath / soothing your system. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PIZZA GAME! This needs no set up, gets fun and get’s every one competitive. Every athlete gets their own Ab-Mat and this will be their “Pizza” to hold for the game. Athletes may only hold the Mat at the bottom with an open hand. Only one hand may be in contact with the Mat and no other part of the body may make contact (any other contact would be considered a “drop”). While holding their Mat athletes will try to knock other plays Mats out of their hands. Set a timer for 2:00-3:00. This game is best played nonstop. When a Mat/Pizza gets knocked down the player is penalized with 3 Burpees + 6 Air Squats before they can re-enter the game. After the time we are going to move into a few rounds to progress athletes towards the movements...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :40 Single Unders MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)* MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises MIN 4 – 8 No Push-Up Renegade Row** *Athletes can also perform the Push-Up on their Knees (Use DBs that are 50-75% of Workout Weight for the Warm-Up) **Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm) Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES* MIN 1 – 50 Double Unders MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows (50/35)|(35/20) MIN 4 – Rest *All work in MIN 1 & 2 must be completed by...Read more