CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) Post-Workout Strength Metcon (Weight) 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed (Score is Weight)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the warm-up, take athletes through your Snatch progression. Strength Power Snatch (Establish a 3RM Power Snatch) ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch (Score is Weight) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95#Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15/12 Cal Bike 10 Shoulder to OH (155/105) 8 Toes to Bar (Score is Rounds + Reps) B. NC60 Warm-up Warm-up (No Measure) Foam Roll 1:00 Upper Back/Lats 1:00 Right Quad 1:00 Left Quad Into… 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat! Extended Warm-up Metcon (Weight) 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)**...Read more