CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40 Double Unders 20 Sit-Ups 10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off)* MOVT 1 – Weighted Deadbugs** MOVT 2 – Superman Hold *Alternating movements **Hold DB at extension over chest and alternate legs back and forth. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “OPEN 19.1” AMRAP x 15 MINUTES 19 Wall Balls (20/14) 19 Cal Row (Score is Rounds + Reps)GOAL: EFFORT | One of my favorite Open workouts of all time. Yes, it’s a little redundant with the leg push, yes it’s just 2 simple movements BUT the numbers and the time on this workout are PERFECT. It’s just enough reps to really push yourself hard the entire time. There is no reason to really slow, break, fall off your pace. In terms of pacing, A LOT of athletes undershoot this workout. You have to be moving to be competitive here…unfortunately this is a pure fitness and mental grit workout. Haha. Do you have the fitness and toughness to last. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 12 Slow Band Pull-Aparts 10 Ring Scap Pulls** 8 Single Ring Ring Rows *Increase pace each round. **Round 2/3 complete Scap Pull-Ups. Strength Metcon (No Measure) 3 SETS FOR QUALITY 5/5 SA Ring Row 5-7 Banded Strict Pull-Ups* 10-15 Straight Arm Banded Push-Downs *Option for 3-5 Strict Pull-Ups. -Rest As Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 1. AMRAP x 7 MINUTES 5 Strict Pull-Ups or 5 Strict Ring Rows 8/6 Cal Bike (Score is Rounds + Reps)-Rest 2:00 b/t Part 1 & Part 2- Metcon (Time) 2. FOR TIME 50 Gymnastics Kipping Pull-Ups 50/40 Cal Bike (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS Walk Options… Wall Walk Practice Freestanding HS Pike Around the Worlds HS Walk HS Obstacle Walk (No Measure) Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH (:20 on/:10 off)* TABATA 1 – Double Unders TABATA 2 – Hollow Rocks TABATA 3 – Jumping Lunges TABATA 4 – Shoulder Taps TABATA 5 – Cal Row -Rest 1:00 b/t Tabatas- *Complete 1 full Tabata before moving onto the next. (Score is Reps of Each)Read more