CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “DANNY” AMRAP x 20 MINUTES 30 Box Jumps (24/20) 20 Push Presses (115/75) 30 Pull-Ups (Score is Rounds + Reps) KG BB: (50/35)GOAL: GRIND | A very CF “classic” triplet. Your biggest volume test of the week. For most athletes, this...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Practice 15′ HS Walk & Turns MIN 2 – 2 Legless Rope Climbs* *Focus on efficiency of the climb, not just the speed of the climb. Practice your hand over hand ascent. Use legs on the way...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform as final piece of the day or as recovery long after training. Do not skip these opportunities to improve your...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) “OPEN 21.1” FOR TIME 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders (Score is Time)GOAL: GRIND | Perform AFTER your GPP session. TWO OPTIONS FOR TODAY…OPTION 1 – We know the shoulder burn is real! If this is your second (or third) time through what did you learn?...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 400m Group Jog Into … 3 ROUNDS 5 Scap Push-Ups + 10 Alt. Plank Shoulder Taps 1:00 Bike :30 Tuck Hold + 10 Alt. Deadbugs 30 Single-Unders Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Push-Ups 12/10 Cal Bike 14 Alt. V-Ups 28...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Perform AFTER your Strength Session. This week is intentionally a little lower intensity and lower loading aligning with your deload week. Now, don’t get me wrong…you’re gonna train...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single-Unders 10 Up-Downs 5/5 DB Deadlift* *Option to switch the Deadlift up every round … Suitcase // Sumo // Crossbody Into .. 2 ROUNDS 5/5 Single Arm DB High Pulls :30/:30 Single Arm DB Overhead Hold 5/5 Adductor...Read More
