CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12 Box Jumps (24/20) 2 Rope Climbs 12 Box Jumps 18 Alt. DB Snatches (50/35) (Score is Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Fatigue the grip, hips, and arms while then trying to complete 2 quick Rope Climbs. The main focus is completing the RC’s in 2-3 pulls despite the muscular fatigue so get a big jump up and rely on your foot clamp instead of your arms to get you up the rope. Think: close the hips – clamp the feet hard – aggressively open the hips – and shoot your hands up. The aggressive hip open will be crucial for getting up the rope efficiently! B. NC60 Warm-up Warm-Up (No Measure) 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots 10 Ankle...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 10/31 and get after it! Pick a workout that looks fun and get after it! Extra Credit Metcon (Checkmark) BODYWORK WEDNESDAY 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) 400m Jog* Then Into… 2-3 SETS 10 Alt. Standing Trunk Twists 5/5 Staggered Stance Barbell RDL 10 Scap Push-Ups 10/10 Leg Swings (hamstring target) First 200m take some shuffle steps and loosen up. In the second 200m start to find your stride. Strength Deadlift (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 5 of 11 Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 7 Burpee Box Jump Overs (24/20) 5 Deadlifts (255/175)|(175/115) (Score is Time) KG BB: (125/85)|(85/60)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots 10 Ankle Rotations L/R 10 Alt. Cossack Squats 10 Alt. Samson Lunges 10 Calf Raises Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat) (Score is Weight) Week 9 of 9 () Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 24 Wall Balls (20/14)|(14/10) 12 Toes to Bar (Score is Rounds + Reps) KG WB: (9/6)|(6/5) ()Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10 Push Press w/ Slow Lower* 10/10 Step Back DB Front Rack Lunges *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Use either DB or BB for the Push Press. In the lowering phase back to the shoulder…think about a :02 intentional lower. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper 10/10 Single DB Supported Row (Heavy) Immediately Into… Max DB Gun Hold (Heavy) Immediately Into… Max Double DB Hammer Curls (Light) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS – Lower 1:00 Weighted Wall Sit Immediately Into… 20 DB Goblet Narrow Stance Feet Elevated Squats -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS – Accessory, Glutes/Shoulders 15 Plate Raises Immediately Into… Max Plate Press -Rest Quickly- 50 ‘Banded’ Air...Read more