CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 50 Singles 10 Scap Push-ups 10 Scap Pull-ups 50 Singles Into… 2 ROUNDS 20 Hollow Rocks 10/10 Marching Glute Bridges 10 Windshield Wipers Into… 1 ROUNDS 15 Supinated Band Pull-Aparts 10 Pass-throughs *Optional Cooldown (Post Workout Recovery) 5:00 Foam Roll Lats + Calves Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Ring Muscle-Ups + Strict RMU Transitions *Drill Suggestions… False Grip Ring Row False Grip Kipping Jumping False Grip Transition Kipping Hips to Ring (No Measure) Workout “ANNIE-UP” (Time) FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups* *GHD Optional (Score is Time) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Burpee Pull-Ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats + Calves (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5 Scap Push Ups + 5 Band Pull Aparts 10 Glute Bridges *NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups. Extended Warm-up Deadlift (3-Rep ) ON A 10:00 RUNNING CLOCK… Build to 3-Rep Deadlift Heavier than Workout Weight (Score is Weight) Workout Metcon (1 Rounds for time) 3 SETS* ON A 6:00 RUNNING CLOCK… 40 Sit-Ups 40 Push-Ups 20 Deadlifts (225/155)|(155/105) -No Additional Rest b/t Sets- (Score is Slowest Set) *Goal is to have at least :30 rest b/t sets KG BB:...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Easy Pace) 8/8 Alt. DB Deadlifts 8 SB G2OH 1-2 ROUNDS (Time Permitting) :30 Bike (Moderate Pace) 8/8 Alt. DB Power Cleans 8 Scap Push-ups + Push-up :30 Plank Hold Strength Metcon (Weight) 10-10-10* Narrow Grip Bench Press *Build to a Moderate-Heavy weight. Complete 12-15 Light DB Flyes on Floor or Bench after each Set. -Rest As Needed b/t Each Set- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 8 MINUTES 18 Alt. DB Power Cleans (50/35)|(35/20) 15 Slam Balls (30/20)|(20/10) 10/8 Cal Bike -Rest 2:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* 10/8 Cal Bike 10 Slam...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :30 Row 12 KB Deadlift 10 WB Front Squats 12 Lunges 10 Ring Rows Into… 2 ROUNDS :30 Burpees 12 Russian KB Swing 10 WB Thrusters 12 Barbell Rack Lunges 10 Ring Rows Workout TEMPLE OF DOOM (Time) FOR TIME 70/55 Cal Row 60 Russian KB Swings (70/53)|(53/35) 50 Wall Balls (20/14)|(14/10) 40 Burpees to Target* 30 Chest to Bar Pull-Ups 20 Back Rack Lunges (135/95)|(95/65) **Ideally, 6″ above standing reach. (Score is Time) KG KB: (32/24)|(24/16) KG WB: (9/6)|(6/5) KG BB: (60/42.5)|(42.5/30) Post-Workout Strength Metcon (Weight) 3-4 SETS FOR QUALITY ‘BARBELL 21s’ 7 Bottom Up Barbell Curls 7 Top Down Barbell Curls 7 Full Barbell Curls *Use empty barbell or light barbell -Rest As Needed b/t Sets- (Score is Weight)Read more