CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run 5 Bodyweight Good Mornings 5 SLOW Wall Squats 5 DBL KB/DB Suitcase Deadlifts + 1:00 Suitcase Hold Into .. 1-2 ROUNDS (Time Permitting) 5 Cat/Cows :30 Child’s Pose* 6 Alt. Scorpions** :30 Superman Hold 20 Glute Bridge-Ups *Knees wide with feet together, send the hips back towards the hips as the arms reach forward to stretch the lats. **Lying face down with arms out to a T, gently lift the left leg and kick it back and up towards the right hand. Pause for a few seconds, then alternate – right leg to left hand. Strength Deadlift (6-6-4-4*) *Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s set of 4. (Score is Weight) Week 2 of 6 Workout Metcon (Time) 3 ROUNDS FOR TIME 12 Deadlifts (255/175)|(175/115)* 200m...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cal Bike (EZ-MOD PACE) 10 Lunges 6/6 Single Arm Ring Rows* 10 Good Mornings Into… 1 ROUND :40 Cal Bike (FAST PACE) 12 Alt. Box Step-Ups 10 Ring Rows :40 Plank Hold *Round 2 complete Single Ring Ring Rows. Both hands will be placed, facing down, on a single ring and the athlete will complete a Ring Row. Strength Metcon (Weight) 3 SETS 12 DB Supinated Bent Over Rows 15-20 Banded Chest Flyes 1:00 Plank Hold -Rest the As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20 Lateral Box Step-Overs (24/20) 20 Ring Rows 20/15 Cal Bike (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (5:00 Cap)* 10 Alt. Groiners 10 Hang Position to Tall Shrug 10 PVC Pass Throughs (Wide Grip High Pulls in Set 2) 10 Behind the Neck Snatch Grip Shoulder Presses *Set 1 w/ PVC & Set 2 option for Barbell Workout Metcon (Time) FOR TIME 10-9-8-7-6-5-4-3-2-1* Hang Power Snatch (115/75)|(75/55) Burpee Over Bar *Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken. (Score is Time) KG BB: (52.5/35)|(35/25) BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups Optional Finisher Metcon (No Measure) 3 SETS 10/10 Single Leg Weighted Glute Bridge 1:00 Hollow Hold* *Weighted Optional (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6 Wall Balls 3 Box Jumps Partner Workout Option Metcon (AMRAP – Reps) “TAG TEAM FIGHT GONE BAD” IN TEAMS OF 2… 5 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds- *Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30. (Score is Reps)Read more