CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (wod weight)) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Pull-Ups 8 Burpee to Plate 8 DB Push Press (25/15)|(light) *Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Half Kneeling Plate Around the World 16 Plate Ground to Overhead :30 Plate Gun Hold -Rest as needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 10 SETS 200m Run -Rest Exactly 1:1 to Work- (Score is Slowest Time)GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest exactly :45 before starting your next run. All 10 sets should be very tough but very consistent. Warm-up as needed before the first run. 10 strong efforts…do not overpace this. B. NC60 Warm-up Warm-up (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB light for all movements in the Warm-Up Workout Metcon (Time) FOR TIME* 30-30-20-20-10-10 Russian KB Swings (53/35)|(35/26) Sit-Ups *After each full set, complete 30 Double Unders. Option for Double Under set...Read more

CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row In Time Remaining… Workout “STRAIGHT 100.” (Time) FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00 Time Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2 ROUNDS FOR TIME* 100 Cal Row 100 Wall Balls (20/14)|(14/10) 100 Box Jumps (24/20) *P1 works while P2 Rests. Split work as needed. (Score is Time) KG WB: (9/6)|(6/5)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip -Immediately into- ON A 5:00 RUNNING CLOCK… 400m Jog AMRAP In Remaining Time… 10 Scap Push-Ups 5 Up-Downs 10 Scap Pull-Ups 5/5 SA Tempo DB Bent Over Row (30X1) Strength Pull-ups (Max Strict Pull-Ups) 2 SETS Max Strict Pull-Ups* *Dropping from the bar ends the set. -Rest as Needed b/t Sets- (Score is Reps) Workout Metcon (AMRAP – Rounds and Reps) EMOM x 25 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – AMRAP of 6 Alt. Single...Read more

CrossFit Mettle and Honor – NCCOMPETERead more