CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back Rack Lunge (95/65)|(65/45) 50 Push Press 800m Run 25 Back Rack Lunge 25 Push Press 400m Run 12 Back Rack Lunge 12 Push Press (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 1 Mile Run 80 Back Rack Lunge (95/65)|(65/45) 80 Push Press 800m Run 40 Back Rack Lunge (95/65)|(65/45) 40 Push Press 400m Run 20 Back Rack Lunge (95/65)|(65/45) 20 Push Press *Partners will complete runs together and split other work as needed. While P1 works on Back Rack Lunges while P2 holds Plate (45/35)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Groiners 8 Bootstrap Squats 8/8 Bodyweight Single Leg RDL 8 Goblet Squat :30 BikeCOACHES ONLY *After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat. Strength Front Squat (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (No Measure) 3 ROUNDS FOR QUALITY 10/10 Half Kneeling Pallof Presses 10/10 Single Leg DB RDL (Athlete Choice)* 1:00 Alt. Sit Thrus 2:00 Bike (EZ Pace)** *Keep weight Moderate. **Nasal Breathing Only. (No Measure)Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 10/10 Plate Around the Worlds (L/R) :45 Plate OH Hold :45 Plate Gun Hold 4 Wall Walks -Rest as needed b/t Sets- (No Measure) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Side Plank Bridge-Ups 1:00 Elbow Plank -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 2 ROUNDS 8 DB Around the World 8 Lunges :20 Bike (EZ) Into… 2 ROUNDS 6 Banded OH Pull-Aparts 6 Step-Ups :20 Bike (MOD) Into… 2 ROUNDS 4 DB Strict Press 4 Box Jumps :15 (HARD) Strength Shoulder Press (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 5 Shoulder to Overhead (115/75)|(75/55)* 10/8 Cal Bike 15 Box Jumps (24/20) *Increase weight every 3 rounds… Rounds 1, 2, 3 – (115/75)|(75/55) Rounds 4, 5, 6 – (135/95)|(95/65) Rounds 7 & Beyond – (155/105)|(115/75) (Score is Rounds + Reps) KG BB1: (50/35)|(35/25) KG BB2: (60/42.5)|(42.5/30) KG BB3: (70/55)|(50/35)Read more