CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 20 Tall Jumps (without rope)* 10 Air Squats w/Thoracic Rotation** 5 Up-Dog to Down Dog (Pike) *2nd Round: 20 Tall Jump Single-Unders **In the bottom of the squat, place the opposite hand to opposite laces and rotate, lifting the free arm up to the ceiling. Into … 2 ROUNDS 20 Single-Single-Double Unders 10 Bodyweight Kang Squats (option to add barbell in 2nd round) 5 Empty Barbell Cuban Presses (Upright Row → Front Rack → Strict Press) Strength Back Squat (5-5-5-5*) *Deload Week. Build to a Light-Moderate weight. (Score is Weight) Week 8 of 9 Workout Metcon (1 Rounds for time) EVERY 3:30 x 5 SETS 75 Double Unders 15 Thrusters (115/75)|(75/55) -Rest the Remaining Time- (Score is Slowest Set) KG BB: (52.5/35)|(35/25)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 10 Groiners 10 Cat Cows 10 Push-Up to Pike Into.. AMRAP x 5 MINUTES 30 Single Unders (or Double Unders) 10 RDL 10 Hang High Pull 10 Muscle Cleans Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (225/155)|(155/105) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Power Cleans (185/135)|(135/95) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Deadlifts (135/95)|(95/65) 5 Power Cleans 35 ‘Unbroken’ Double Unders (Score is Rounds + Reps) KG BB1: (100/70)|(70/55) KG BB2: (85/60)|(60/42.5) KG BB3: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs 2:00 Calf Smash (Each Leg) (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Bike @ Mod Pace MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time MIN 3 – :50 Up-Downs MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining time Then…Repeat! Strength Overhead Squat (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Overhead Squat Week 8 of 8 (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20/15 Cal Bike 20 Burpees 20 Overhead Squats (75/55)|(65/45) (Score is Time) KG BB: (35/25)|(30/20)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 1000/800m Row 10 Box Crawl Overs (30/24)|(24/20) 30 Alt. DB Hang Power Snatch (50/35)|(35/20) 8 Up-Down Box Crawl Overs (30/24)|(24/20) 30 Sit-Ups 6 Up-Down DB Box Crawl Overs (30/24)|(24/20)* *Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more