CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Pace Bike 10 Alt. Slam Ball Around the Worlds 10 Alt. Elbow Punches 10 Scap Push-Ups Into… 1 ROUND :45 Mod Pace Bike 8 Slam Ball Ground to Overhead 8 Barbell Strict Press 16 Alt. Shoulder Taps Into… 1 ROUND :30 Hard Pace Bike 6 Slam Balls :30 Overhead Barbell Hold 6 Up Downs Strength Push Press (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 20 Slam Balls (30/20)|(20/10) 15/12 Cal Bike 10 Push Press (115/75)|(75/55) (Score is Rounds + Reps) KG SB: (15/10)|(10/5) KG BB: (52.5/35)|(35/25) Optional Finisher Metcon (1 Rounds for calories) “REVERSE TABATA” 8 ROUNDS (:10 ON / :20 OFF) Max Cal Bike Sprint (Score...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3-4 MINUTES 100m Jog 10 Alt. Step-Overs 5 Burpee Broad Jumps Into … 2 ROUNDS 8 1/2 Box Jumps* 6 Clean Deadlifts 4 Dip + Jumps w/Empty Barbell *1/2 Box Jump = Jump on top of box but don’t stand all the way up (stay low in the quarter squat). 2nd Round: 8 Box Jump (or Step) Overs. Strength Power Clean (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout Metcon (Time) FOR TIME 800m Run 40 Box Jump Overs (24/20) 20 Hang Power Cleans (155/105)|(115/75) 400m Run 20 Box Jump Overs 10 Hang Power Cleans (Score is Time) KG BB: (70/47.5)|(52.5/35)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Strength Overhead Squat (4×3*) *All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8 (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME* 35 Double Unders** 25 Air Squats 10 Toes to Bar *After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30/:30 Single Leg Glute Bridge Hold 1:00 Slow Supermans -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3 KB Deadlifts 3 Russian KB Swings 3 KB Goblet Squats Into… ON A 3:00 RUNNING CLOCK… 2-3 ROUNDS 5 Barbell Hang High Pulls 5 Hang Muscle Cleans 10 Alt. Elbow Punches 5 Front Squats Strength Back Squat (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2 Front Squats (185/135)|(135/95) 14 Russian KB Swings (53/35)|(35/26) 2 Front Squats 14 American KB Swings* *Every other round complete 28 Alt. Plank Hip Taps. (Score is Rounds + Reps) KG BB: (85/60)|(60/42.5) KG KB:(24/16)|(16/12)Read more