CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :50 Groiner + Twist Min 2 – :50 Up-Down + Air Squat* Min 3 – :20 Double KB Deadlift + :20 Slam Ball OH Press*COACH NOTE – The athlete will perform the Up-Down and then perform the Air Squat. The goal is to perform the Up-Down with straight legs when jumping the feet back to standing. When in the standing position they will perform an Air Squat and then back to the Up-Down after completing the Air Squat. This does not have to be performed with high intensity and is more of a challenge of coordination to get athletes to slow things down and focus more on movement intent. Workout Metcon (AMRAP – Rounds and Reps) 3 SETS 1:00 Burpees 1:00 DB Farmer Hold (AHAP) 1:00 Wall Sit 1:00 Plank Immediately Into… AMRAP...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME* 200m Run 21 Box Jump Overs (24/20) 21 Burpees *Round 2 Reps = 15 BJO/BUR Round 3 Reps = 9 BJO/BUR (Score is Time)GOAL: SPRINT | Reps come down from 21 to 15 to 9 each consecutive round. This workout should build in pace every round. Main pacing will be ensuring that the round of 21 doesn’t blow you up but all bets are off in the round of 15 and 9. You have to move fast enough in 21s to stay with the pack but you need to be sprinting in the 15s and 9s to not be left in the dust. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* :45 Bike (ez) 10 Inchworm + Downward Dog 10 Scap Pull-Ups 10 Tuck-Ups *At 4:00 switch to: :45 (mod) 10 Groiners 10 Ring...Read more

CrossFit Mettle and Honor – CrossFit Kids Warm-up Warm-up (No Measure) 6 min AMRAP 30-sec assault bike 5 scap pull-ups 5 kip swings 5 push-ups 10-sec handstand hold **2. Workout Prep** 1 set 5/4 Calorie Bike 3 Handstand Push-Ups 5 Pull-Ups 5/4 Calorie Bike Strength Alt DB Bench + DB Bench 3 sets: 5 alt. reps (each side) + 5 reps double *Build to a moderate weight and stay the same or build across all sets. Metcon John Elway Metcon (Time) 20/15 Calorie Assault Bike or Echo Bike – Into – 21-15-9 Handstand Push-ups Pull-Ups – into – 20/15 Calorie Assault Bike or Echo BikeRead more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 10 Sumo Deadlift (31×1) Max Reps DB Bench Press (Heavy) -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Wide stance on the DL and a slow return to the ground. For the heavy DB bench, if do not have heavy DBs add a :02-:03 tempo up and down for max reps. Bodybuilding Metcon (No Measure) 3 SETS Max Banded Lat Push-Down -Rest :30- Max Banded Tricep Push-Down -Rest 1:30 b/t Sets- 2 SETS 40 Banded Pull-Throughs 40 Push-Ups (Fast!) 40 Russian KB Swing (Heavy) -Rest 1:30 b/t Sets- FOR QUALITY 75 DB Weighted Sit-Ups* *Break-up as needed…try to use a weight where you can do 20-25 when fresh.GOAL: Upper Push / Lower Pull bodybuilding combo to kick off the week. For the upper body banded movements today I am looking for quick but controlled reps. Mixed...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK) 5 I.Y.T.’s* 10 Tuck-Ups or V-Ups (Feet may not touch the floor) 20 Mountain Climbers** *Use a pair of light change plates or DBs. ** L + R = 1 RepCOACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill. Workout Metcon (Time) 10 ROUNDS FOR TIME 8 DB Push Press (50/35)|(35/20) 8 Toes to Bar 200m Run (Score is Time) KG DB: (22.5/15)|(15/10) Cool Down Metcon (No Measure) FOR RECOVERY 1:30 Plantar Smash (R) 1:30 Plantar Smash (L) 1:30 Banded Shoulder Distraction (R) 1:30 Banded Shoulder Distraction (L) (No Measure)Read more