CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) CHIPPER STYLE WARM-UP (7 MIN CAP) 2 SETS 100m Run 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up in Round 2… 100m Run 8 Lunge + Twist 8 V-Ups 8 Kip Swings 8 Knee Push-Ups 4 Burpees Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Bike @ Moderate Pace MIN 2 – :45 Flow Stretching* *Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 15/12 Cal Bike 15 Hand Release Push-Ups 200m Run 15 Toes to Bar 1:00 Push-Up Plank (Score is Rounds + Reps) KG KB: (24/16)|(16/12)**STIMULUS** *Goal (Advanced)* → Aim to get into 5 Rounds or more. These athletes are coming...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 100m Jog Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout. **During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box. Workout Metcon (Time) “CHAD” FOR TIME 1000 Box Step-Ups (20)* *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completion (Score is Time)Stimulus give your best efforts for our Veterans Optional Cool...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m run :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees Then prep with Line Drills (25’ each movement)… Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Karaokes (Down and Back) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 21 Sit-Ups* 15 Pull-Ups 9 Burpees *GHD Optional (Score is Time)**STIMULUS** *Goal (Advanced)* → Fire breathers should be looking to finish the workout in 20:00. This means 4:00 max per round. Can you go sub 19:00? *Goal (All)* → All athletes should look to finish the workout in 25:00 or under. Looking for a consistent effort on all rounds. *Workout Feel (All)* → Bodyweight BONANZA!!! Longer, conditioning...Read more

CrossFit Mettle and Honor – NCCOMPETERead more