CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Jog Immediately into… 3 SETS (W/ Empty Barbell) 5 Clean Deadlifts 5 Slow Goodmornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Strength Metcon (Weight) EMOM x 10 MINUTES 3 Hang Power Cleans* *Start moderate and build to heavy. Build every other set. (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 10 Hang Power Cleans (115/75)|(75/55) 30 Double Unders* Immediately Into… 800m Run (Score is Time) *Option for “Unbroken” Double Unders KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 800m Team Run Immediately Into… 10 ROUNDS 10 Hang Power Cleans (115/75)|(75/55) 30 Double Unders* Immediately Into… 800m Team Run (Score is Time) *Option for “Unbroken” Double Unders **Runs performed together. You go, I go format for the Rounds....Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 SETS… :30 Bike (Set 1, EZ / Set 2, Mod. / Set 3, Mod+) 10/10 Squatty Side Steps (band optional) 15 Jump Squats w/ Controlled Land 20 Russian Twist -No Additional Rest b/t Sets- *Coaches Note — After warm-up, have athletes grab a light to moderate DB and review the movements for the Strength session. Have athletes perform their 1st set perfectly with this weight then give them the opportunity to build weight in Sets 2 & 3. If needed, slow Set 1 down with tempo, pauses, or perfect execution. Strength Metcon (No Measure) 3 SETS FOR QUALITY 15 Weighted Glute Bridge-Ups* 1:00 Glute Bridge-Up Hold 20 Weighted Alt. Deadbugs -Rest 1:30 b/t Sets- *Rest DB in hips. Glute Bridge Hold is unweighted. (No Measure) Workout Metcon (AMRAP – Reps) EVERY 4:00 FOR 4 SETS 30/20 Cal...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 10 Jumping Jacks 10 PVC Pass Thrus 10 Lunges Into… 2 ROUNDS 10 Slow Dead Bugs 10 Step Ups 5 Single DB Press 5 Single DB Push Press 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 (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 7 Push Press (135/95)|(95/65) 14 Single DB Step-Ups (50/35)|(35/20)|(24/20)* 21 V-Ups *Hold DB Any Way Above Waist. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) E2MOM x 20 MINUTES MIN 1&2 – 500/400m Row MIN 3&4 – 10 HSPU + 15 Wall Balls (20/14) (Score is Slowest Time on Min 3&4)GOAL: The goal in this workout is ridiculous consistency. You should be finishing your row comfortably around the 1:50-1:55 mark…not looking for a sprint but rather a sustainable, smooth effort. In the second batch of work, slow is smooth and smooth is fast. No long breaks before kicking up on the wall…right into it. After the HSPU, move directly into the WB. Control your breathing and focus on a solid leg drive as the shoulders will be tired. You should have at least :30-:45 worth of rest before starting your next row. B. NC60 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 10 Alt Groiners + Max Wall Sit...Read more