CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONING “12 Days of Christmas” CFMaH Style (Time) “12 Days of Christmas” CFMaH Style 1- Muscle Up/Strict Pull Up 2- Squat Snatches (95/65) 3- Burpee Box Jump Over (24/20) 4- Clusters (95/65) 5- TTB 6- S2OH (95/65) 7- Deadlift (95/65) 8- Lateral Bar Burpees 9- Wall Ball (20/14#) 10- Push Ups 11- Med Ball Cleans (20/14) 12- Front Squats (95/65) round 1 MU round 2 – 2 Snatch, 1 MU round 3 – 3 Box Jump, 2 Snatch, 1 MU… etc…Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement) Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk 4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement) High Knees Butt Kickers Single Leg Hop (L) Single Leg Hop (R) 50m Run (Light-Mod Pace) 50m Run (Mod-Fast Pace) Into… 2-3 ROUNDS (4:00 Cap) 10 Wall Ball Push Press 10 WB Front Rack Lunges 10 Box Step Overs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 30 Wall Balls (20/14)|(14/10) 20 DB Suitcase Lunges (50/35)|(35/20) 10 Box Jump Overs (24/20) (Score is Rounds + Reps)Advanced looking to get into 4 Rounds or complete 4 full Rounds. The goal is to go unbroken in the whole workout without their run pace dropping off. ALL athletes are looking to get...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND :40 Cal. Bike* 10 Hollow Rocks + 10 Superman Rocks (on the floor) :20/:20 Single Arm DB Overhead Hold Into… 1 ROUND :40 Cal. Bike 5 Scap Pull-Ups + 5 Kip Swings 10 DB Strict Press Into… 1 ROUND :40 Cal. Bike 5 Plank to Down Dog** 10 DB Push Press or Strict Press *Increase pace each round, ending at the workout pace by the 3rd round. **Begin in a tall plank/push-up position then pike the hips up and drive the head through the arms. Strength Push Jerk (3-Rep ) ON A 16:00 RUNNING CLOCK… Build to a 3-Rep Heavy Push Jerk (Score is Weight) Week 8 of 8 Workout Metcon (1 Rounds for time) 4 SETS 15/12 Cal Bike 15 Toes to Bar 10 DB Push Press + Push Jerk (50/35)|(35/20)* -Rest 1:00 b/t Sets-...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @ Hard Pace 10 Single DB Front Squats 10 Single DB Strict PressCOACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster-Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 1000/800m Row 15 Thruster-Jerk (155/105)|(115/75) 750/500m Row 21 Shoulder to OH (Score is Time) GOAL: For advanced 12-13 min For all 13-15 min SOFT 15 min capRead more