CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 100m Run 10 Slam Ball Deadlift* 10 DB Strict Press** 10 Tuck-Ups 10 Scap Push-Ups*** *RD 1 = Slam Ball DL, RD 2 = Slam Ball Strict Press, RD 3 = Slam Ball **RD 1 + 2 = DB Strict Press, RD 3 = DB Push Press ***RD 1 = Scap Push-Ups, RD 2 = Scap Pull-Ups, RD 3 = Knee Raises Strength Push Jerk (5-5-5-5) 5-5-5-5* *Work up to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES* 6 Push Jerks (155/105)|(115/75) 9 Toes to Bar 12 Slam Balls (30/20)|(20/10) -Rest 1:00 b/t AMRAPS- AMRAP x 5 MINUTES 6 Push Jerks 9 Toes to Bar 12 Slam Balls *Pick up where you left off in 2nd AMRAP. (Score is Rounds + Reps) KG BB: (70/55)|(50/35)...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be heaviest 3-Rep (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 36 Double Unders 6 Hang Power Clean (135/95)|(95/65)** 9 Pull-Ups **Increase weight every 3 rounds… Rounds 1, 2, 3 – (135/95)|(95/65) Rounds 4, 5, 6 – (155/105)|(115/75) Rounds 7 & Beyond – (185/135)|(135/95) (Score...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25 Russian Swings (Athlete Choice) 50 Walking Lunges* 25 Box Jump Overs (20) *Each step = 1 Rep (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES 25 Russian Swings (Athlete Choice) 50 Walking Lunges 25 Box Jump Overs (20) *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed. (Score is Rounds...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 10:00-15:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Flush out the legs from yesterday. You can use this as a warm-up / cool down if you’d like depending on how you’re feeling. Practice strong breathing habits…stay controlled and nasal-focused. No big gasping through the mouth. Eyes should stay forward and posture strong. Consistent and intentional pedal stroke for all 10-15mins. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (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...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (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 (Time) FOR TIME 21-15-9 Handstand Push-Up Unbroken DB Front Squats (Athlete Choice)* -Rest 1:00- 12-9-6 Unbroken DB Front Squats* Handstand Push-Up (Score is Total Time) *Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed. HSPU Option 1: Pike Push-Up HSPU Option 2: Strict DB Press Cool Down Warm-up (No Measure) FOR RECOVERY 1:30 Elbow to Instep w/ thoracic rotation (L) 1:30...Read more