CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

1 ROUND

50m Run

8 Barbell Deadlifts

8 Med Ball Front Squats

8 Up Downs

8 Ring Rows

Into…

1 ROUND

50m Run

6 Barbell Hang Power Cleans

6 Med Ball Push Press

6 Up Downs To Plate

6 Jumping Pull-Ups

Into…

1 ROUND

50m Run

6 Barbell Power Cleans

6 Med Ball Thrusters

6 Burpees

6 Pull-Ups

Workout

“12 DAYS OF NCX” (Time)

FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (155/105)|(115/75)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (155/105)|(115/75)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Chest to Bar Pull-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

(Score is Time)

KG BB: (70/47.5)|(52.5/35)
KG DB: (22.5/15)|(15/10)
KG WB: (9/6)|(6/5)
Note: New Benchmark

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES*

100m Run

2 Power Cleans (155/105)|(115/75)

3 Burpees to a Plate

4 DB Push Press (50/35)|(35/20)

5 Toes to Bar

6 Hand Release Push-ups

7 Plate Ground to OH (45/35)|(35/25)

8 Wall Balls (20/14)|(14/10)

9 Deadlifts (155/105)|(115/75)

10 Walking Lunges

11 DB Thruster

12 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

KG DB: (22.5/15)|(15/10)

KG WB: (9/6)|(6/5)