CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set (Score is Rounds + Reps)Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats. Strength Front Squat (5-5-5-5-5-5-5) 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 12 MINUTES 200m Run Max Squat Cleans (185/135)|(135/95) (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling on Quads and Inner Thighs (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges Max Perfect Ring Rows w/ Remaining Time Strength Deadlift (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Pull-Ups -Rest 2:00- 9-12-15 Deadlift (185/135)|(135/95) Burpee Pull-Ups (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell 2 SETS… 5-7 Reps Behind Neck Push Press 5-7 Reps Heaving Snatch Balance to Power Position (break) 3-5 Reps Tall Shrug + High Pull 3-5 Reps Tall Hang Power Snatch (break) 3-5 Reps Below Knee Power Snatch 3-5 Reps Overhead Squat *For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex. Strength Metcon (Weight) ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into… ON A 10:00 RUNNING...Read more