CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 5 Scap Pull-Ups 6 Up & Overs* 10 Up-Downs → 5 Strict Burpees → 10 Burpees 10 Alt. Curtsy Squats → 10 Alt. Forward Lunges → 10 Alt. Reverse Lunges *1 Up & Over = 1 Strict Press, place gently on the back rack + 1 Behind the Neck Strict Press, back to the front rack starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 5 Strict Pull-Ups 7 Strict Press (75/55)|(65/45) 10 Burpees 12 Back Rack Lunges (Score is Rounds + Reps) KG BB: (35/25)|(30/20) Finisher Metcon (Weight) 3 SETS* 7 Barbell Bottom Up Curls 7 Barbell Top Down Curls 7 Barbell Full Curls *After a full set complete 30 Slow Banded Tricep Press Downs. -Rest As Needed b/t Sets- (Score is Weight)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 30-20-10 DB Push Press (50/35) C2B Pull-Up (Score is Time)GOAL: Well, you’re may like this but…JUST GO. Do not think, do not strategize, do not pace. We want this to be ALL OUT from rep number 1. Lay it all on the line and if the wheels fall off, so be it. For the C2B, I want everyone to think they are going to do these unbroken. Do not try and “”game”” this workout for a score. The sole goal is move as fast as possible and see if you can outrun the pain. If you never put yourself in that place, you never develop that “no brakes” / “Jesus take the wheel” gear. B. NC60 Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Alt. Elbow to Instep 10 Bootstrappers w/ :03 pause in the bottom...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 10 Deadbugs 10 Bird Dogs 10 Elbow to Instep 30 Mountain Climbers Extended Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY :30 Arms + Body Rowing* :30 Half Slide Rowing :30 Full Slide Rowing 1:00 Hollow Hold *No Leg Involvement (No Measure) Workout Metcon (Time) 3 ROUNDS FOR TIME 500/400m Row 30/20 Cal Bike 30 Sit-Ups (Score is Time) Cool Down Warm-up (No Measure) 2 SETS :45 Quad Foam Rolling (R) :45 Quad Foam Rolling (L) 1:00 Saddle Stretch Into… 2 SETS :45 Doorway Stretch (R) :45 Doorway Stretch (L) 1:00 Wall Press (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS FOR QUALITY 1000/800m Row 50/40 Cal Bike -Rest :30 b/t Sets- (Score is Each Set for Time)GOAL: Should be at or around the 8:00 for all three Sets. We are looking for a smooth, consistent, and quick pace with little to no time in transition. Quick does NOT mean sprint. Think of this as your mid-workout cruise kind of pace. You are settled in and moving with purpose. Your breathing should be controlled and confident…no losing your breath or your wits. Keep yourself under control. The :30 rest is more of a formality…walk back to the rower, take a quick breath, and start your next set. No more than :10 deviation in time for any of the 3 Sets. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 30 Crossbody Mountain Climbers 15 Slam Balls 10...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Row 1:00 (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 5 Inchworms w/ Push-Up 10 Alt. Plank Shoulder Taps 10 Alt. Pike Shoulder Taps 5 Up-Downs 3-5 Strict Pull-Ups or 10 Ring Rows Immediately Into… 1:00 Row (Moderate Pace) Workout Metcon (Time) FOR TIME 1500/1250m Row 6 Wall Walks* 30 Burpee Pull-Up 1000/800m Row 6 Wall Walks 20 Burpee Pull-Up 500/400m Row 6 Wall Walks 10 Burpee Pull-Up *Alternate Options for Wall Walk… 30′ HS Walk 100′ Bear Crawl (Score is Time) Finisher Metcon (Weight) 2 SETS FOR QUALITY 21-15-9 DB Hammer Curls (Athlete Choice, Light) DB Rolling Tricep Extensions -Rest 2:00 b/t Sets- (Score is Weight)Read more