CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 14 Chest to Bars 5 Front Rack Lunge-Lunge-Squat (115/75) 7 Bar Muscle-Ups 5 Burpee Box Crawl Overs (48/40) *1 Rep= Lunge (R) + Lunge (L) + Front Squat. (Score is Round + Reps) GOAL: EFFORT | RPE 6-7 — A variation of the Thursday NCMETCON workout that levels up the gymnastics and the BB weight. Goal is to keep gymnastics to 2 sets tops, keep the BB movement unbroken, and “”recover”” on the BBCO. Remember these can be completed by getting the knees or the feet on top of the box, but the trick is tucking the knees as close to the chest as possible when you jump up! B. NC60 Warm-up Warm-Up (No Measure) 2 ROUNDS 10 PVC Pass-Thru 5/5 Alt. DB Deadlifts 5/5 Alt. DB Curl to Press 10 Scap...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 PVC Pass-Thru 5/5 Alt. DB Deadlifts 5/5 Alt. DB Curl to Press 10 Scap Push-Ups :20 Tuck Hold Into… 2 ROUNDS 10 OHS w/ PVC 14 Alt. DB Russian Swings 10 Sit-Ups :20 Plank Strength Snatch (2-2-2-2*) *Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week. (Score is Weight) Week 8 of 9 () Workout Metcon (Time) 6 SETS ON A 2:00 RUNNING CLOCK… 18 Alt. DB Hang Power Snatch (50/35)|(35/20) 12 Sit-Ups Max Plank Hold in Time Remaining… -Rest :30 b/t Sets- (Score is Shortest Time in Plank) KB DB: (22.5/15)|(15/10) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 8 Alt. Lunges 6 MB Thrusters 4 Barbell Press Up & Overs* INTO… AMRAP x 3 MINUTES 8 Barbell Back Rack Lunges 6 Wall Balls 4 Barbell Press Up & Overs *Barbell starts in the front rack, is pressed up overhead, and carefully lowered/absorbed onto the back rack. Strength Front Squat (4×3 @ 80-85%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 4 of 11 Workout Metcon (Time) FOR TIME 30 Alt. Back Rack Lunges (115/75)|(75/55) 20 Wall Balls (20/14)|(14/10) 50m DBL KB Farmer Carry (53/35)|(35/26) 20 Alt. Back Rack Lunges 40 Wall Balls 100m DBL KB Farmery Carry 10 Alt. Back Rack Lunges 60 Wall Balls 50m DBL KB Farmer Carry (Score is Time) KG BB1: (52.5/35)|(35/25) KG KB: (24/16)|(16/12) KG WB: (9/6)|(6/5)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 5 Reps of Pausing Deadlift (Mod-Heavy) MIN 2 – :30 Hip Taps (L/R)** MIN 3 – 1:00 Hollow Flutter Kicks **From the side plank, lower hip to the ground then raise body back up to supported position. (Score is Weight) GOAL: RPE 6-7 | For the pause…Pause :01 above the knee on way up, :01 at the top, and :01 above the knee on the way down. Option to use same weight throughout or increase each set. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper Body 10/10 Half Kneeling Landmine Press (Mod)* 10/10 Half Kneeling KB Crossbody Extension (Light)** **Can also be performed with single DB **KB starts on ground in front of kneeling side. Grab KB by horns and pull across body to the opposite side ending in a diagonal extension...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 4 SETS (:15 ON // :15 OFF) MVMT 1 – Box Step-Ups MVMT 2 – Jumping Air Squats MVMT 3 – Kipping Swings MVMT 4 – Knee Push-Ups 1 SET = MVMT 1 – MVMT 4 Strength Metcon (No Measure) 3 SETS 15 Banded Hollow Pushdowns 10/10 Single Arm Ring Rows 10 DB Front Raise + Lateral Raise* -Rest As Needed b/t Sets- *1 REP = 1 Front Raise + 1 Lateral Raise (No Measure) Workout Metcon (Time) 4 SETS ON A 4:30 RUNNING CLOCK… 15 Box Jumps (24/20) 30 DB Floor Press (35/20)|(20/15) 15 Toes to Bar 30 Alt. No Push-Up Renegade Rows -Rest w/ Time Remaining- (Score is Slowest Set) KG DB: (15/10)|(10/7.5) Optional Finisher Metcon (No Measure) FOR QUALITY 400/300 Alt. Box Step-Ups (24/20)* Week 2 of 4 — “Chad” Extra Credit *Weight Vest Optional...Read more