CrossFit Mettle and Honor – CrossFit Warm-up Partner Workout Metcon (Time) 100 Double Unders 50 Box Jump Overs 20 Burpees 50 Ab Movement of Choice (TTB, KTE, Situps…) 20 Burpees 50 Kettle Bells 55/35 20 Burpees 50 Push-Ups 20 Burpees 100 Double Unders Optional Cool DownRead more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean P2: Spider Lunges & Bootstraps until P1 is done Then switch roles! 1 ROUND: P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done Then switch roles! Skill Workout Metcon (Time) FOR TIME 200m Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint *P1 works while P2 rests....Read more

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