CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Step-Ups 10 Barbell Strict Press 10 Quad Heel Taps 20’ Bear Crawls 10 Piked Shoulder Taps Strength Metcon (Weight) 5 SETS* 1 Strict Press + 2 Push Press + 3 Push Jerk *Build to a Moderate weight. (Score is Weight) Week 2 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. Workout Metcon (Time) 2:00 ON / 1:00 OFF UNTIL ALL WORK IS COMPLETED… 60 Shoulder to Overhead (115/75)|(75/55) 80 Sit-Ups 100 Box Jump Overs (24/20) (Score is Total Time) KG BB: (50/35)|(35/25) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Nasal Breathing Bike (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Ring Rows 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges Strength Metcon (Weight) EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet Front Foot Elevated Reverse Lunge *Keep weight Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (135/95)|(95/65) 15 Pull-Ups 300m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Sets 3/4 Skill Metcon (No Measure) 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* 1:00 Row (EZ) *Use a post or upright if needed to control the descent and ascent. -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK x 4 SETS 25 Russian KB Swings (70/53)|(53/35) 25/20 Cal Row Max Air Squats or Alt. Pistol Squats in time remaining… -Rest :30 b/t Sets- (Score is Reps) KG KB: (32/24)|(24/16)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS 100m Run 20 Mountain Climbers 5 BB Strict Press :10 BB OH Hold -Quick Rest b/t Sets- Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push Press (115/75)|(75/55) (Score is Time) KG BB: (50/35)|(35/25) Post Workout Skill Metcon (No Measure) ON A 15:00 RUNNING CLOCK… Practice Handstand Walking Options* Option 1 – HS Walk or Assisted Walk Option 2 – Freestanding HS Hold or Wall Hold Option 3 – Pike “Around the Worlds” (No Measure)Read more