CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 200 m jog 8 lunges 10 elbow punches 8 muscle cleans 8 ring rows Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Runscaled: 95/55, ring rowsRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. Perform as the final piece of training of the day or immediately after your NCMETCON. If prefer to do on Sunday as Active Recovery, all good…athlete’s choice. B. NC60 Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 2 SETS 20 Band Pull-Aparts 20 Hollow Body Flutter Kicks Immediately Into… AMRAP in Time Remaining of 10 Alt. Groiners 10 Up-Downs 10 Hollow Rocks Workout Metcon (AMRAP – Rounds and Reps) ON A...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100ft Side Shuffle (50ft down/back) 30 Crossbody Mountain Climbers 15 Shoulder Taps Into… 2 ROUNDS 7/7 SA KB Suitcase Deadlifts 10 KB Around the Worlds 5 Tempo Push-Ups (2121) Into… 2 ROUNDS 100m Run 6 Tempo Push-Ups (2121) :20 Single Arm KB Suitcase Hold* *R1 complete on Right Side, R2 complete on Left Side. Strength Metcon (Weight) 3 SETS* 12 DB Front Raises (Athlete Choice) 12 DB Lateral Raises 12 DB Reverse Flyes -Rest 1:30 b/t Sets- *Sets are meant to be light and unbroken. Break as needed b/t movements. (Score is Weight) Workout Metcon (Time) EVERY 2:30 FOR 5 SETS* 200m Run 15 Strict Dips** Max DBL KB Suitcase Hold (70/53)|(53/35) in time remaining -Rest :30 b/t Sets- *Run & Dips must be completed within 1:30. **Athletes can use Bench, Box or Rings. (Score is...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Lunge-Lunge-Squat 10 Scap Push-ups 10 Scap Pull-ups 5/5 Single Arm Ring Rows 10 PVC Pass Thrus *Coaches → After the warm-up have your athletes grab a barbell and meet by the rig to go over the teaching of Back Squat. Strength Back Squat (1×5) 3×5 @ 80% 1×5 @ 85% 1×5 @ 90-95% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. Week 10 of 12 of current cycle. (Score is Weight) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Cal Bike 8 Barbell Sumo Deadlift High Pulls 8 Inchworm with the Push-up 8 Slow Paced Air Squats *Coaches → After the Warm-up have your athlete grab a quick drink of water and then start your teaching of the Hang Power Clean. Skill Metcon (Weight) EMOM x 8 MINUTES* 1 Hang Power Clean + 1 Hang Power Clean w/ :02 Pause in Catch** + 1 Front Squat *Start Light and build to Moderate. **Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat. (Score is Weight) Workout Metcon (Time) 8 ROUNDS FOR TIME 10/8 Cal Bike 5 Hang Power Cleans (135/95)|(95/65) (Score is Time) KG BB: (60/42.5)|(42.5/30) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 12-15 Slow Arm Haulers* :30 Supinated Active Bar Hang *Change...Read more