CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 1 ROUND 250/200m Row :20 Squat Hold 5 Empty Barbell Deadlifts 5 Upright Rows INTO… 1 ROUND 500/400m Row (time trial) :45 Bodyweight Wall Sit 5 Hang High Pulls 6 Alt. Elbow Punches Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Max Hang Power Clean (155/105)|(115/75) MIN 4 – :45 DB Weighted Wall Sit (Athlete Choice, Heavy)* *Option to Hold DB in Gun or Goblet Position. (Score is Max Reps of Hang Power Cleans) KG BB: (70/47.5)|(52.5/35) Optional Finisher Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :25/:25 Side Plank Leg Lifts MIN 2 – :50 Max DB Glute Bridge-Ups MIN 3 – :50 Max Alt. DB Slides (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Bike EZ Pace Into… 3-4  ROUNDS 10 Floor Body Saw 8 Single DB Curl 8 Single DB Skull Crusher 6 Strict Up-Down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30/25 Cal Bike 60 Crossbody Mountain Climbers 30 Up-Downs (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Single DB Skull Crushers MIN 2 – :40 Single DB Curls MIN 3 – :40 Ring Body Saws (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR TIME / QUALITY 30-20-10-20-30 DB Bench Press (Mod-Heavy) DB Glute Bridge-Ups DB Weighted Sit-Ups *Complete 30 of each, 20 of each, 10 of each…then back up the ladder. Choose a weight that you can go unbroken for the first 1/2 of the ladder. (Score is Weight of Bench) GOAL: RPE 6-7 | Option to complete this with a little more quickness if you want to get a more ‘conditioning’ type of stimulus. If you want to feel an insane pump…slow and controlled. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Lower Body 2:00 Weighted Wall Sit -Quick Rest- 2:00 Weighted Plank -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS – Upper Body 15 Bar Dip Shrugs* Immediately Into… Max Set of Dips Quick Rest Then… 20 Double DB Hammer Curls (Light) 20 Double DB Arnold Presses (Light) *Start...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 SETS FOR QUALITY 3:00 Row 2:00 Bike 1:00 Ski -Into- 5:00 Foam Rolling/ Stretching of Choice -No Additional Rest b/t Sets- GOAL: QUALITY | RPE 4-5 — This should be done after the METCON. Goal is to keep the body warm with the machines while addressing any nagging soreness/ aches. This should be seen as a recovery piece to help prepare for next week where we will be testing our 1RM Snatch, C&J, Front Squat. B. NC60 Warm-up Warm-Up (No Measure) 1 ROUND :30 Row (EZ-Mod Pace) 8 Box Step Overs 8 Wall Ball Push Press to Target 4 Air Squats + 4 Narrow Squats* 8 BB Sumo Good Morning Into… 1 ROUND :30 Row (Mod-Hard Pace) 6 Box Jump Overs 3/3 Lateral Step-Downs* 6 Wall Balls to Target 6 BB Sumo Deadlift *Starting at the top of...Read more