CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring Rows Workout Metcon (Time) FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)|(35/20)* 2 Rope Climbs Immediately Into… 50 Sit-Ups (Score is Time) *Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep. KG DB: (22.5/15)|(15/10) Finisher Warm-up (No Measure) FOR RECOVERY 1:30 Couch Stretch (R) 1:30 Couch Stretch (L) 2:00 Olympic Wall SquatRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 20 Singles 8 PVC Deadlifts 8 PVC Pass Thrus 8 PVC Behind the Neck Presses Into 2 Rounds 20 Singles * 8/8 Single DB Upright Rows 8/8 Single DB Strict Press :20 Bike Sprint *Athletes can perform Double Unders/Double Under Attempts Strength Metcon (Weight) 6 SETS* 2 Snatch Deadlifts w/ :03 Pause @ Below the Knee + 1 Hang Power Snatch *Start Light and build to Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 30 Double Unders 15 Hang Power Snatches (75/55)|(65/45) 10/8 Cal Bike (Score is Rounds + Reps) KG BB: (35/25)|(30/20)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7/7 Single Arm DB Bent Over Row 7/7 Single Arm DB Upright Row :20 Plank Hold 7 Band Pull Aparts 7/7 Split Squats Strength Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 3-5 Strict Top Down Pull-Up MIN 2 – :50 DB Pull-Over* MIN 3 – :25/:25 DB Goblet Split Squats *Can complete from floor, WB, or bench. Keep weight Light-Moderate. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 8 Ring Rows* 16 Single DB Back Rack Lunges (50/35)|(35/20) 8 Pull-Ups** 16 DB Slides *Pull-Ups Optional. **Strict or C2B Optional. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (8 MIN CAP) 12 Scap Push-ups 10 Step-Ups – Box Jumps – Box Jump Overs* 5/5 Plate Around the World 20 Shoulder Taps 2 Wall Walks or :30 Plate OH Hold *R1 – Step-Ups, R2 – Box Jumps, R3 – Box Jump Overs* Strength Shoulder Press (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (Time) FOR TIME 15 Hand Release Push-Ups 50 Box Jump Overs (20) 15 Hand Release Push-Ups 50 Push Press (95/65)|(65/45) 15 Hand Release Push-Ups (Score is Time) KG BB: (42.5/30)|(30/20) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Lat Smash (R) 2:00 Lat Smash (L) 2:00 Barbell Tricep Smash (No Measure)Read more