CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. DB Deadlifts 10 Single DB Curls 10 BW Lunges 10 Slow Deadbugs Into… 2 ROUNDS 10 DB Hang Muscle Cleans* 6 Single DB Lunge + Lunge + Squat 10 Sit-Ups *R2 complete 10 Hang Power Cleans.COACH NOTE: Once warm-up is done athletes should get out what they think they will use for the workout. That way after the BS session is done you can clean up and dive right into the teaching. Strength Back Squat (4×3) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 3 4×3 weight. (Score is Weight) Week 6 of 8 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 10 DB Hang Power Clean (50/35)|(35/20)* 20 Alt. Single DB Lunges 10 DB Hang Power Clean 20 Sit-Ups *HPC are double DB. Single DB Lunge hold 1...Read more

CrossFit Mettle and Honor – Open GymRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND :30 Single-Unders (focus: keep the hands in your peripheral vision) 10 Hollow Rocks + 10 Superman Arch Rocks 10 Scap Pull-Ups w/press down (focus: activate those lats!) 1 ROUND :30 Tall Jump Single-Unders (focus: keep the body straight!) 10 Kip Swings 10 Up-Downs 1 ROUND :30 Single-Single-Double 10 Kip Swings (slightly bigger but w/control!) 10 Burpees Extended Warm-up Metcon (No Measure) 2-3 SETS* 3-5 Kipping Pull-Ups 5-7 Kipping Knees to Chest or Toes to Bar :40 Double Under Practice *Athletes can come off rig between gymnastics movements. -Rest As Needed b/t Sets- (No Measure) Workout “ICARUS” (Time) FOR TIME 100 Double Unders 30 Toes 2 Bar 100 Double Unders 40 Pull-ups 100 Double Unders 50 Burpees -15:00 Hard Cap- (Score is Time) Post-Workout Strength Metcon (Weight) FOR QUALITY 15-12-12-10-10 Supinated Bent Over Rows* *After each set...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 6 PVC Pass Thrus → 8 Superman PVC Pass Thrus → 5/5 PVC Figure 8s 5 PVC Scarecrow Snatches* 5 Behind the Neck Snatch Grip Push Jerks 10 Alt. Deadbugs *With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved) Strength Metcon (Weight) EMOM x 8 MINUTES* 1 High Hang Power Snatch + 1 Above the Knee Hang Power Snatch + 1 Below the Knee Hang Power Snatch *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME* 150/120 Cal Bike *Every 1:30 not including 0:00 complete 7 Hang Power Snatches (95/65)|(65/45). (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 250/200 Cal Bike *Both Partners complete Max Cals on the Bike, switching as needed. Every 2:00, not including...Read more