CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the chest) 1:00 Plank Immediately Into.. Flow stretching in time remaining Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* Max DB Hang Curtis P’s** (50/35)|(35/20) or (35/20)|(20/15) *P1 works while P2 performs a 200m Run. Alternate when the Running partner returns. **1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press (Score is Reps) KG DB 1: (22.5/15)|(15/10) KG DB 2: (15/10)|(10/7.5) Workout THE ABYSS (Time) FOR TIME* Athletes Choice… 75 DB Hang Curtis P’s** (50/35)|(35/20) or 100 DB Hang Curtis P’s (35/20)|(20/15) *Every 3:00, starting at 3:00, perform a 100m Run. **1 Rep =...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON // :20 OFF) MIN 1 – 100m Run MIN 2 – Bodyweight Kang Squats (Round 2 = Lunge-Lunge-Squats) MIN 3 – Mountain Climbers (Round 2 = Sit Ups) MIN 4 – Air Squats (Round 2 = Jumping Air Squats) *After warm-up, break out a barbell and continue to warm-up with some empty barbell Kang Squats then get into the Back Squat. Strength Back Squat (8-6-4-8-6-4*) *Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 5 of 9 Workout Metcon (Time) 3 ROUNDS FOR TIME* 200m Run 60 Crossbody Mountain Climbers 30 Sit-Ups 100m Run 30 Crossbody Mountain Climbers 15 Sit-Ups *If you finish the 3 Rounds in 14:00 or less you can complete an optional 4th Round. (Score is Time)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS :30 Bike Moderate 10 Step-Ups 8 Barbell Deadlifts 6 Barbell Upright Rows Into… 2 SETS :30 Bike Moderate-Fast 10 Box Jumps 8 Barbell High Hang Muscle Cleans 6 Elbow Punches Strength Power Clean (8-6-4-8-6-4*) *Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 5 of 9 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12/10 Cal Bike 5 Hang Power Cleans (155/105)|(115/75) 15 Box Jumps (24/20) 5 Power Cleans (Score is Rounds + Reps) KG BB: (70/47.5)|(52.5/35)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 400m Run* 10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (R) 5 Scap Pull-Ups + 5 Kip Swings 10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (L) 10 Banded Lat Pull-Downs *Decrease the Run each round – 2nd Round: 200m & 3rd Round: 100m Strength Push Press (8-6-4-8-6-4*) *Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 5 of 9 Workout Metcon (1 Rounds for time) EVERY 4:00 x 4 SETS 10 Toes to Bar 400m Run 10 Push Press (115/75)|(75/55) -Rest the Remaining Time- (Score is Slowest Set) KG BB: (52.5/35)|(35/25)Read more