CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs**...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 10:00-15:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Flush out the legs from yesterday. You can use this as a warm-up / cool down if you’d like depending on how you’re feeling. Practice strong breathing habits…stay...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 Rounds (4:00 CAP) 100m Run 10 Up-Downs 6 Alt. Scorpions 10 Alt. Single DB Sumo Deadlifts 2 Rounds (4:00 Cap) 30 Single-Unders :30 Tuck Hold 5/5 Moose Antlers 5/5 Single Arm DB High Pulls Strength Metcon (Weight) 6 SETS* 1 Snatch Deadlift...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 WORK / :15 REST) MIN 1: Single Leg Bodyweight RDLs MIN 2: Ring Row MIN 3: Lunge + Lunge + Squat MIN 4: Scap Push-ups into Push-ups MIN 5: Reverse Lunges Workout Deadlift (1×3) “NCX BASELINE III” I....Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike (Increasing Pace) 5/5 Slow Deadbugs 5/5 Step-Ups 10 Glute Bridge Ups *COACHES ONLY – After the warm-up have your athletes grab a box and a DB if the room is not already set-up and go over your...Read More
