CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 500m Row w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00, swap for DB Box Step Ups Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (30/20)|(20/10) MIN 2 – 20/15 Cal Row MIN 3 – 15 Toes to Bar MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20) MIN 5 – REST *Option for Bonus 5th Round for an EMOM x 25! (No Measure) KG SB: (15/10)|(10/5) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Forearm Smash (R + L) 5:00 Foam Roll Hamstrings + Lats (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill Skill Metcon (No Measure) 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold *(30X1) Tempo Optional. (No Measure) Workout Metcon (1 Rounds for time) 3 SETS FOR TIME 200m Run Immediately into… 2 ROUNDS 7 Push Jerk (155/105)|(115/75) 7 Handstand Push-Ups* Immediately into… 200m Run -Rest 1:30 b/t Sets- *Strict HSPU Optional (Score is Slowest Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press KG BB: (70/55)|(50/35)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 250/200m Row :30 Tuck Hold + 10 Alt. Deadbugs 5/5 PVC Pass Thrus 10 Banded (or bodyweight) Good Mornings Into .. 2 ROUNDS 250/200m Row 10 Strict Sit-Ups* 5/5 PVC Around the Worlds 5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip *Switch to regular Sit-Ups (using the arms) in the 2nd round* Strength Metcon (Weight) EMOM x 5 MINUTES* 5 Tempo Snatch Grip Deadlifts (2121) -Rest 2:00 b/t EMOMs- EMOM x 5 MINUTES* 3 Hang Power Snatch *Keep Snatch Grip Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch. (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 1000/800m Row 50 Sit-Ups 25 Hang Power Power Snatch (115/75)|(75/55) (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2…...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “Library TNG” Deadlift (Score is Weight) Workout GET A GRIP (Time) FOR TIME 6-9-12-15 Deadlift (315/225)|(225/155) 15-12-9-6 Bar Muscle-Up (Score is Time) KG BB: (143/100)|(100/70) BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Pull-UpsRead more