CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (30 ON / 05 OFF)* MOVT 1 – KB Deadlifts** MOVT 2 – Single Unders MOVT 3 – Shoulder Taps * 1 SET equals all 3 MOVT ** Sets 3/4 Russian KB Swings After completion of Warm-Up have athletes grab out a Box for the Strength section Strength Metcon (No Measure) 4 SETS FOR QUALITY 8 Broad Jumps 12 Alt. Lateral Box Step-Overs :45 Double Under Practice -1:00 Rest b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – KB Swings (53/35)|(35/26) -Rest :20- 1:00 – Double Unders -Rest :20- 1:00 – Up-Downs -Rest :20- (Score is Reps) KG KB: (32/24)|(24/16)Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 KB OH Press Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 50’/50′ Filly Walk 15 KB Upright Row (Light) 20 Band Pull-Aparts -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/10 Cal Row :30 Plank 15 Up-Down :30 Plank 15 Box Jumps* (20) *Step-Down Mandatory (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 ROUNDS 100m Run 10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot) 5 Med. Ball Front Squats + 5 Med. Ball Push Press 10 Alt. Box Step-Ups 5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings Strength Deadlift (1×5) 2×5 @ 75% 2×5 @ 80% 1×5 @ 85% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 10 Deadlifts (255/175)|(175/115) -Time Cap 20:00- (Score is Time) KG WB: (9/6)|(6/5) KG BB: (115/79)|(79/50) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 40 Box Jumps (24/20) 20 Deadlifts (255/175)|(175/115) *P1 & P2 Run together. Other movements are split as needed. P1 works while P2...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after Murph with full force and fury. Have a great workout with great friends! B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 20 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Shoulder Taps Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kipping Swings 5 Knee Push-Ups 10 Cossack Squats Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Optional Benchmark Metcon (Time) ***LOWER VOLUME VERSION*** FOR TIME* 800m Run into… 10 ROUNDS 5 Pull Option** 10 Push-Ups 15 Squats into… 800m Run *Mandatory break-up the reps into 10 rounds. No vest. **Options...Read more