CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Strict RMU *Strict RMU Options… Ring Support Hold False Grip Pull-Up Strict RMU Transition Negative Strict RMU (No Measure) Workout Metcon (AMRAP – Rounds and Reps) ON A 16:00 RUNNING CLOCK… 8 ROUNDS 3 Ring Muscle-Ups 3 DB Devil’s Press (50/35)|(35/20) Immediately into… AMRAP in Remaining Time 5 DB “No Push-Up” Renegade Rows 10 Up-Downs (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) RMU Option 1: Jumping Ring MU RMU Option 2: Burpee Pull-UpRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) This wod may fit well for Thursday CrossFit Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 8 Scap Pull-Ups (:01 pause at top) 8 Alt Groiners 8 Up-Downs Into … 1:00 Row Into … AMRAP x 2 MINUTES 8 Scap Pull-Ups 8 Alt Box Step-Ups 8 Burpees Extended Warm-up Metcon (No Measure) 3 SETS* 5 Kip Swings + 3 Kip Swing + Hip Drive + 3 Kipping Pull-ups *Between each Set complete 3 Burpee Tall Box Jumps. (No Measure) Workout Metcon (Time) FOR TIME 1000/800m Row 80 Burpees 60 Pull-Ups 40 Box Jumps (30/24) 500/400m Row 40 Up-Downs 30 Ring Rows 20 Box Jump Overs (24/20) -Time Cap 28:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) Choose Your Adventure (Pick ONE!) 1. SHORT BOI AMRAP x 7 MINUTES 8/6 Cal Bike 8 Russian Swings (70/53) 16 Walking Lunges 8 Box Jump Overs (20) 2. MODERATE BOI AMRAP x 13 MINUTES 20/15 Cal Bike 15 Russian Swings (70/53) 20 Walking Lunges 15 Box Jump Overs (20) (Score is Rounds + Reps) 2. LONG BOI AMRAP x 25 MINUTES 50/40 Cal Bike 25 Russian Swings (70/53) 50 Walking Lunges* 25 Box Jump Overs (20) *Each step = 1 Rep (Score is Rounds + Reps)GOAL: SPRINT / EFFORT / GRIND | Choose ONE based on your weakest area and get after it. Each of these workouts consists of the same movements but across a different time domain and rep schemes. In the 1st, all out sprint with short sets and fast cycle times. In the...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees over the DB Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 (Score is Weight) Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115) (No Measure) KG BB: (115/79)|(79/50)Read more

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