CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain Climbers Strength Metcon (Weight) 6 SETS* 1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean + 1 Front Squat -Rest as Needed...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3-4 SETS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups -Quick :20 Walking Rest b/t Sets- *From here, move into your demo and review of the Back Squat…demo the full movement then make your focus crystal clear....Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) *Goal for the “”Goat”” in both...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3-4 ROUNDS (5 MINUTE CAP) 8 Clean Deadlifts 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press...Read More
