CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 200m Run 15/12/9 DB Devil’s Press (35/20)* *Round 1 = 15 reps Round 2 = 12 reps Round 3 = 9 reps (Score is Time)GOAL: No messing around in this one but you will need to pace the first round just slightly in order to not come out too hot. This workout is all about subtle pacing and then knowing when to make your move. Depending on the athlete, the move is either in the second 200 / set of 12 / last 200. Those are the three options. When will you choose to test your gas tank and see if you can hold on? B. NC60 Warm-up Warm-up (No Measure) 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball Into … 2 ROUNDS 5/5 Moose Antlers 5 Push-Up to Down Dog 10 Alt. Groiners w/Twist :30 Bottom of Squat Hold w/Medicine Ball in Front Rack Position Workout LIBERTY BALL (AMRAP – Reps) EVERY 1:30 x 7 SETS 14 Box Jump Overs (24/20) Max Wall Balls (20/14)|(14/10) in time remaining… -Rest 1:00 b/t Sets- (Score is Total Wall Ball Reps) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES 10 Box Jump Overs (24/20) 15 Wall Balls (20/10)|(14/10) *P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Air Squats + 5 Jumping Air Squats 5 Scap Push-Ups 20 Alt. Plank Shoulder Taps 5 Burpees 5/5 Side Plank Rotations Into … 2 ROUNDS 5 Body Weight Good Mornings 5 Empty Barbell Clean Deadlifts 5 Empty Barbell Cuban Presses* :45 Tuck Hold Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Squat Clean (Score is Weight) Workout ELIZABETH-ISH (Time) FOR TIME 18-15-12-9 Hang Power Cleans (135/95)|(95/65) Hand Release Push-Ups (Score is Time) KG BB: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) 2:00 Saddle Stretch 1:30 Elbow to Instep (R) 1:30 Elbow to Instep (L) 2:00 Rebound (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Tuck-Ups w/ :02 Hold INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Scap Pull-Ups INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Strict Knees to Chest *Coaches — After the warm-up have your athletes grab a quick drink of water and a few options for DBs. Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :45 Single DB Curls MIN 2 – :45 Single DB OH Tricep Extension MIN 3 – :45 Single DB Lat Pull-Over (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run...Read more