CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 10/10 Single Arm DB Half Kneeling Strict Press 15 Scap Pull-Ups 20 Plank Shoulder Taps :30 Bike *At 3:00, switch to: 10/10 Single DB Push Press 10 Kipping Swings 10 Single DB Push Jerk :30 Bike **FOR COACHES ONLY: After the warm-up, athletes swap DBs for a Barbell to go into the Strength Prep! Strength Metcon (Weight) EVERY 1:30 x 6 SETS* 1 Push Press + 2 Push Jerks *Build to a Moderate weight. (Score is Weight) Workout Metcon (1 Rounds for reps) 4 SETS* AMRAP x 3:30 MINUTES 8 Push Jerks (155/105)|(115/75) 10 Pull-Ups** 12/10 Cal Bike *Reset at the top of Each Set. **C2B optional. -Rest 1:30 b/t Sets- (Score is Lowest Rounds + Reps) KB BB: (70/55)|(50/35)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight) Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Glutes + IT Band (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (Arms + Hips only) 30 Single-Unders 5 Hang High Pulls w/Empty Barbell 5 Strict Press + 5 Behind the Neck Strict Press w/Empty Barbell Into … 2 ROUNDS :45 Row (Arms + Hips + Legs) 5/5 Single Leg Good Mornings 10/10 Ankle Circles (5 Counterclockwise + 5 Clockwise) :30 Bottom of Squat Hold Strength Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Double Under Practice MIN 2 – 5-7 Back Squats* *Build to slightly past workout weight. Barbell comes from the floor. (No Measure) Workout Metcon (Time) FOR TIME 1000/800m Row 150 Double Unders 30 Back Squats (135/95)|(95/65)* -Rest 2:00- 750/600m Row 100 Double Unders 20 Back Squats -Rest 2:00- 500/400m Row 50 Double Unders 10 Back Squats *Barbell comes from floor. (Score is Total Time) KG BB: (60/42.5)|(42.5/30) Partner Workout...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 200m Run 15/12/9 DB Devil’s Press (35/20)* *Round 1 = 15 reps Round 2 = 12 reps Round 3 = 9 reps (Score is Time)GOAL: No messing around in this one but you will need to pace the first round just slightly in order to not come out too hot. This workout is all about subtle pacing and then knowing when to make your move. Depending on the athlete, the move is either in the second 200 / set of 12 / last 200. Those are the three options. When will you choose to test your gas tank and see if you can hold on? B. NC60 Warm-up Warm-up (No Measure) 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk...Read more