CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 6/6 SA Ring Rows 10 Up-Down Mountain Climbers 8/8 SL RDL’s 10 Snatch Grip Upright Rows 12 PVC Scarecrow Snatches Strength Metcon (Weight) EMOM x 10 MINUTES* 1 Pausing Hang Power Snatch + 2 Hang Power Snatch *Start Light and Build to a Moderate weight. **Pause for :01 Above the Knee before completing the lift. (Score is Weight) Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 7 Hang Power Snatch (Athlete Choice)* MIN 2 – 15 Ring Rows MIN 3 – 20 Up-Downs MIN 4 – :50 Wall Sit *Weight should be Moderate and allow for unbroken sets. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t Sets- *Weighted optional. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each set. (Score is Rounds + Reps) DB KG: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES* 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges *Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 Sets (7:00 CAP) 7 Inchworms 7/7 Staggered Stance Good Mornings 7/7 Alt Tuck-Ups Into… 2 Sets 7 Up-Downs 7 Scap Push-Ups 7 Push-Ups 7 Cat Cows Strength Deadlift (5-Rep Heavy ) ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift (Score is Weight) Week 1 of 9 Workout Metcon (1 Rounds for reps) AMRAP x 6 MINUTES 4 Deadlifts (225/155)|(155/105) 6 Alt. V-Ups** 8 Hand Release Push-Ups -Rest 1:00- AMRAP x 6 MINUTES* 4 Deadlifts 6 Alt. V-Ups** 8 Hand Release Push-Ups *Start from the beginning. **1 Rep = R + L. (Score is Rounds + Reps of Lowest AMRAP) KG BB: (100/70)|(70/47.5)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 CLOCK… 1 ROUND 10 Scap Push-Ups 10 Scap Pull-Ups 20 Jumping Jacks Into… 1 ROUND 8 Empty Barbell Strict Press 8 Kipping Swings 20 Single Unders Into… 1 SET 5 Empty Barbell Push Press 5 Bigger Kip Swings 10 Bounding Single Unders* *Jump higher while maintaining a tall chest Strength Push Press (5-Rep Heavy ) ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press (Score is Weight) Week 1 of 9 Workout FURY ROAD (Time) 10 ROUNDS FOR TIME 5 Shoulder to Overhead (135/95)|(95/65) 7 Pull-Ups 30 Double Unders (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NC FLEXRead more