CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING No Additional Conditioning. Get after Ricky Bobby! (No Measure) B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups Workout “RICKY BOBBY” (Calories) EMOM x 20 MINUTES MIN 1 – 15 Burpees MIN 2 – 25 Sit-Ups MIN 3 – 15/12 Cal Row* MIN 4 – Rest *Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved)NOTE: New Benchmark. Finisher Metcon (No Measure) 2-3 SETS 12 DB Upright Rows 15 DB Bent Over Reverse Flyes -Rest :30- 1:00 Max DBL or Single DB Gun Hold -Rest...Read more

CrossFit Mettle and Honor – NC FLEX Warm-up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 11/28 and get after it! Pick a workout that looks fun and get after it!” Extra Credit BODYWORK WEDNESDAY (Checkmark) 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. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination… (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 ON/:20 OFF) MIN 1 – Knee/Standard Push-Ups MIN 2 – Row (Moderate Pace) MIN 3 – Ring Rows MIN 4 – Bike (Moderate Pace) MIN 5 – Deficit Push-Ups (w/ Light DBs) MIN 6 – Row (Aggressive Pace) MIN 7 – No Push-Up Renegade Row (w/ Light DBs) MIN 8 – Bike (Aggressive Pace) Workout Metcon (Calories) ON A 3:00 RUNNING CLOCK… 30 Push-Ups Max Cal Row in Time Remaining -Rest 1:30- ON A 3:00 RUNNING CLOCK… 30 Ring Rows Max Cal Bike in Time Remaining -Rest 1:30- ON A 3:00 RUNNING CLOCK… 30 DB Deficit Push-Ups (50/35)|(35/20) Max Cal Row in Time Remaining -Rest 1:30- ON A 3:00 RUNNING CLOCK… 30 Alt. No-Push-Up Renegade Row Max Cal Bike in Time Remaining (Score is Total Cals) KG DB: (22.5/15)|(15/10) Finisher Metcon (No Measure)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups Workout “RICKY BOBBY” (Calories) EMOM x 20 MINUTES MIN 1 – 15 Burpees MIN 2 – 25 Sit-Ups MIN 3 – 15/12 Cal Row* MIN 4 – Rest *Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved)NOTE: New Benchmark. () Finisher Metcon (No Measure) 2-3 SETS 12 DB Upright Rows 15 DB Bent Over Reverse Flyes -Rest :30- 1:00 Max DBL or Single DB Gun Hold -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 50 Double Unders* MIN 2 – 200m Run MIN 3 –  20 Hand Release Push-Ups MIN 4 – :50 Tall Plank Hold *Option to increase by 10 reps every other round. (No Measure) GOAL: QUALITY | RPE 4-5 — Long slog for the week. MIN 1/3 should be finished in :35-:45 tops. MIN 4 is your “rest” minute to do some nasal breathing from the Plank position to lower the HR and prep for the next round. Big focus is to keep the HSPU’s unbroken all 6 sets, this will get tough coming right back from the run but it’s an opportunity to grow your capacity! B. NC60 Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9...Read more