CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke ***Jump back to a High Plank and pause to perform a Strict Push-Up Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Post-Workout Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ Pace) 10 Slam Ball Good Mornings w/ :01 Pause 10 Slam Ball Strict Press :30 Plank Hold Into… 1 ROUND 1:00 Row (MOD) 10 Slam Ball G2OH 10 Barbell Bent Over Rows :30 Hollow Body Hold Into… 1 ROUND 1:00 Row (MOD-HARD) 10 Slam Balls 10 Supinated Barbell Bent Over Rows :30 Active Bar Hang Workout Metcon (1 Rounds for time) EMOM x 20 MINUTES MIN 1 – 18/14 Cal Row MIN 2 – 20 Slam Balls (30/20)|(20/10) MIN 3 – 10-15 Supinated Barbell Bent Over Rows (Athlete Choice) MIN 4 – :50 Static Hold *Static Hold Options: Plank Hold Hollow Hold HS Hold Active Hang (Score is Slowest Row) KG SB: (15/10)|(10/5) Finisher Metcon (No Measure) 3 SETS 15 Slow Arm Haulers* 15 Empty Barbell Upright Rows 7-10 Rower Pike-Ups -Rest As...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 3-5 Strict Pull-Ups or Negative Pull-Ups Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – Strict Gymnastic Pull Practice* MIN 2 – :45 Pistol / Squat Practice** *Strict Gymnastic Work… 3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows + :10 Top of the Pull Hold **Pistol / Squat Work… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Alt. Pistols or 20 Air Squats 10 Pull-Ups -Rest 1:00-...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 8 Single DB Curl to Press 10 Single DB Tricep Extension 12 Single DB Hollow Flutter Kicks 20 Plank Shoulder Taps*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep! Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :50 Up-Downs MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)* MIN 3 – :50 Crossbody Mountain Climbers *Mix Grip = Hold DB in Suitcase + Hold KB FR. (Score is Up-Down Reps) Finisher Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES* 4 Single DB Curls (Athlete Choice) 4 Push-Ups 4 Slow Deadbugs *Increase reps by 4 each full round. (Score is Rounds + Reps)Read more