CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands. 3:00-4:00 of Slow Bike or Rolling (during Intro!) Into… 2 SETS 10 Step-Back Groiners + Air Squat* 10 Alt. Elbow Punches 5 Full-Grip Front Squats (for warm-up, really drive up in full grip) 10 Alt. Sit-Thrus** 5 Close-Grip Push-ups (:02 pause at the top) Strength Front Squat (3-3-3*) 3-3-3* Front Squat *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout “POINT BREAK” (Time) FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing BurpeeRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Workout RX: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) SC: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (24/20)* 9 Kipping Pull-Ups 12 Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) BG: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (20/16)* 9 Ring Rows 12 Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 5 Up-Downs + 10 KB Swing STATION 2 AMRAP 10 KB Alt. Lunge (goblet hold) 10 Sit-ups STATION 3 EMOM :45 Plank Hold STATION 4 AMRAP 5 Up-Down 10 KB Swing 10 KB Alt. Lunge 10 Sit-ups :25 PlankRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Wall Ball 10 Push-ups STATION 2 AMRAP 10 MB Push Press 20 Mountain Climbers STATION 3 AMRAP 10 MB Ground to OH 30 Plate HopsRead more