CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl to Press 10 Alt SB Lunges Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 4 MINUTES 20 Slam Balls (30/20)|(20/10) 20 SB Weighted Sit-Ups -Rest 1:00- AMRAP x 4 MINUTES 20 Slam Balls Lunges (30/20)|(20/10) 40 Double Unders -Rest 2:00 b/t Sets- (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5) Finisher Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter Kicks* Tabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas- *R+L = 1 Rep (Score is Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) :30 Cal Bike (INCREASING PACE) 8 Up-Downs 6/6 Single KB Suitcase DL 6/6 Bodyweight Lunges 8 KB Upright Rows Strength Metcon (Weight) 3 SETS 20 Close Grip Incline DB Bench Press* 20 Incline DB Flyes *Use MedBall or Bench for incline. -Rest as Needed b/t Sets- (Score is Weight) Workout HELLHOUND (Time) FOR TIME 50/40 Cal Bike -Rest 1:00- 8 ROUNDS 6 KB Swings (53/35)|(35/26) 6 Russian KB Swings 6 KB Goblet Lunges 10 Up-Downs -Rest 1:00- 50/40 Cal Bike (Score is Total Time) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time)GOAL: GRIND | Brutal grind. The Devil’s Press at 50/35 is very challenging for smaller athletes…think about making it more of deep swign by pulling the DB deep into the legs. I would TRY to do the DP unbroken at a steady pace in Set 1. Based on how you feel in Set 2, you should try to attack the workout a little more…can you push the pace on the DB work and keep the runs more moderate. If you don’t pace the runs correctly, the DB movements will be miserable. B. NC60 Warm-up Warm-up (No Measure) 2 Sets 10 Step...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Row (Increasing pace each round) :15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit 10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups 10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause) Strength Back Squat (7-5-3*) Tempo (1111)* *Build to a Light-Moderate weight. (Score is Weight) Week 7 of 8 Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Wall Sit MIN 4 – :45 Max Hand Release Push-Ups (Score is Push-Up Reps)Read more