CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :20 Row into Max Barbell Good Mornings * MIN 2 – 12 Russian KB Swings into Max Deadbugs * Narrow Stance → Normal Stance → Wide Stance Strength Deadlift (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 Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 5 Sumo Deadlifts (135/95)|(95/65) + :30 Tuck-Up MIN 2 – 18/16 Cal Row (Score is Reps) KG BB: (100/70)|(70/55)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 10 Scap Pull-Ups 10 Kip Swings 30 Single Unders 10 Tuck-Ups 10 Burpees *After the warm-up have your athletes grab a quick drink of water then meet you by the rig to go over the teaching of the Toes 2 Bar & Pull-ups. Skill Metcon (No Measure) 3-4 SETS ON A 12:00 RUNNING CLOCK… 3×2-for-1 Toes 2 Bar :30 Double Under Practice 3×2-for-1 Pull-Ups :30 Double Under Practice -Rest As Needed b/t Sets- (No Measure) Workout “ICARUS” (Time) FOR TIME 100 Double Unders 30 Toes 2 Bar 100 Double Unders 40 Pull-ups 100 Double Unders 50 Burpees -15:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 8 MINUTES 10 Ring or Bar Dips (Strict Optional) 15 Wall Balls (20/14)|(14/10) 20 Med-Ball Walking Lunges* -Rest 1:00 b/t Sets- *Med-Ball held in Bear Hug. (Score is Rounds + Reps) KG WB: (9/6)|(6/5) Finisher Metcon (Time) FOR TIME 50 Russian Twists* 25 Med-Ball Weighted Sit-Ups or Reverse Crunches 50 Russian Twists* *Weighted Optional. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run @ mod pace :30 Plank 5 KB Jefferson Curls 5/5 SA Russian KBS * Keep KB out for workout teaching. **Athletes can grab a Barbell after Warm-Up. Strength Push Press (1×5) 3×5 @ 75% 1×5 @ 85% 1×5 @ 85-90% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. Week 9 of 12 of current cycle. (Score is Weight) Workout Metcon (1 Rounds for time) EMOM x 15 MINUTES MIN 1 – 200m Run MIN 2 – 1:00 DBL KB Front Rack Hold (53/35)|(35/20) MIN 3 – 10 Deadlifts (225/155)|155/105) (Score is Slowest Run) KG KB: (24/16)|(16/12) KG BB: (100/70)|(70/55)Read more