CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 Rounds (4:00 CAP) 100m Run 10 Up-Downs 6 Alt. Scorpions 10 Alt. Single DB Sumo Deadlifts 2 Rounds (4:00 Cap) 30 Single-Unders :30 Tuck Hold 5/5 Moose Antlers 5/5 Single Arm DB High Pulls Strength Metcon (Weight) 6 SETS* 1 Snatch Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch *Work up to a Moderate weight. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 11 Up-Downs 22 Alt. DB Hang Power Snatch (50/35)|(35/20) 44 Double Unders (Score is Each Set for Time) 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) 1 ROUND P1: 1:00 EZ Row P2: :25 Bootstrappers + :25 Tuck Hold P3: 6 Alt. Lunges + 6 Push-Ups 1 ROUND P1: 1:00 Moderate-Fast Row P2: :25 Plank + :25 Up-Dog to Down-Dog P3: 6 Air Squats + 6 Tuck-Ups Workout Metcon (Time) IN TEAMS OF 2 OR 3… FOR TIME 10k Row* *P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout). **Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period. ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com (Score is Time) Metcon (Time) SOLO WORKOUT OPTION FOR TIME 5k Row* Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 WORK / :15 REST) MIN 1: Single Leg Bodyweight RDLs MIN 2: Ring Row MIN 3: Lunge + Lunge + Squat MIN 4: Scap Push-ups into Push-ups MIN 5: Reverse Lunges Workout Deadlift (1×3) “NCX BASELINE III” I. ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) -Rest as Needed b/t Efforts*- “NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps) II. AMRAP x 10 MINUTES 5 Strict Pull-ups or 7 Ring Rows 10 Hand Release Push-ups 15 Air Squats (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike (Increasing Pace) 5/5 Slow Deadbugs 5/5 Step-Ups 10 Glute Bridge Ups *COACHES ONLY – After the warm-up have your athletes grab a box and a DB if the room is not already set-up and go over your teaching of the Strength movements. Strength Metcon (Weight) 3 SETS 8/8 DB Goblet Step-Ups 16 Slow Deadbugs* *Banded Deadbugs optional. -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) E2MOM x 28 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3&4 – AMRAP of 10 Box Jumps (24/20) + 15 Weighted Sit-Ups* *Athlete can use Plate, DB, or KB. Pick up where you left off. (Score is Rounds + Reps)Read more