CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 10 SETS 200m Run -Rest Exactly 1:1 to Work- (Score is Slowest Time)GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest exactly :45 before starting your next run. All 10 sets should be very...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch...Read More
CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Jog 7 Hang High Pulls 6 Alt. Elbow Punches 5 Kip Swings 4 Scap Push-Ups into .. 2 ROUNDS 5/5 Moose Antlers 10 Banded Hollow Lat Pull Downs 5 Cat/Cows :20/:20 Single Arm Plank Strength Hang Power Clean (Moderate...Read More
CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (8:00 CAP) 10 Up-Downs 10 Single DB Front Squat 10 Single DB Push Press 10 Single DB Thruster :30 Cal Bike Strength Back Squat (Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat (Score...Read More
CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 1:00 Row 7 Ring Rows + :10 Top of Ring Hold 10 Scap Pull-Ups :20 Active Hang Strength Metcon (No Measure) EVERY :45 x 4 SETS 3 x 2-for-1 Pull-Ups* -Rest As Needed- 3 SETS FOR QUALITY 5-10 Kipping Pull-Ups...Read More
CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 200m Run 8 Push-Up to Pike 8 Lunge + Lunge + Up-Down 16 Hollow Rocks Strength Push Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press (Score is Weight) Workout Metcon (Time) 3...Read More
CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 8 Slow Dead Bugs 8 Bird Dogs 8/8 Staggered Stance Good Mornings Into…. 3 SETS 8 RDL’s 8 Glute Bridge 8 Alt Reverse Lunges Strength Deadlift (Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift...Read More
