CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB Deadlifts Strength Metcon (Weight) 3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score is Weight) Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 20 DB Devils Press (50/35) 30 Toes 2 Bar 400m Run 50 Cal Row 60 DB Power Cleans *Split work evenly. Both partners will complete the 400m Run together. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN… 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs THEN… 2 ROUNDS 10 Box Jumps *Fast 10 DB Push Press 1:00 Plank Hold Workout “THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-Ups **New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion. (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Calf/Achilles Smash on Barbell (L) 2:00 Calf/Achilles Smash on Barbell (R) (No Measure)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Shoulder Taps 10 Ring Rows 8/8 Single Arm Strict Press 6/4 Cal Bike Strength Metcon (3 Rounds for reps) 3 SETS MAX Strict Press Into… MAX Push Press -Rest 2:00 b/t Sets- *For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press. (Score is Reps) Workout Metcon (Time) 4 ROUNDS FOR TIME 15/12 Cal Bike 12 Push Press (115/75) 10 Pull-ups -12:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack. 1 ROUND EACH with empty bar: 5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top 5 Bench Press- no tempo Strength Bench Press (4 x Max Reps) 4 SETS Max Reps BW Bench Press* -Rest as Needed b/t Sets- *If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set. Workout...Read more