CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 ROUNDS FOR QUALITY 500/400m Row 10/10 Half Kneeling KB Press* 20 Alt. Russian KB Swings 500/400m Row 20 Ring Face Pulls 20 Alt. KB Gorilla Rows *Option to complete Bottom Up KB Presses. (No Measure) GOAL: QUALITY | RPE 4-5 — It’s been a long week and tomorrow is going to be a challenge. EZ pace on the row, light to moderate weight KB’s and just flow through these 3 sets. Get sweaty and use this as active recovery for saturday’s session! B. NC60 Warm-up Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… 1 ROUND 10 Clean Deadlifts 10 Barbell Strict Press :20 Single Unders 10 Wall Ball Squats Into… 1 ROUND 8 Upright Rows 8 Barbell Push Press :20 High Jump Single Unders 10 Wall Ball Push Press 1-2 ROUNDS 6 Hang Muscle Cleans 6 Hang Power...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MVT 1 – Squat Choice* MVT 2 – Hang Choice** *Lunges / Narrow Stance Squats / Cossack Squats / Sumo Stance Squats **Dead Hang / Active Hang / Supinated Hang / Wide Grip Hang *1 SET = MVT 1 + 2 INTO… 2 ROUNDS 10 Scap Push-Ups 10 Scap Pull-Ups Extended Warm-up Metcon (No Measure) 3 SETS 5 Pull-Up Negatives (:03 Lower) 10 DB Bent Over Rows 15 DB Glute Bridge Floor Press (No Measure) Workout Metcon (No Measure) 4 ROUNDS FOR QUALITY 8 Strict Pull-Ups* 10 Alt. Goblet Cossack Squats (Athlete Choice, Moderate) 12 Narrow Grip Push-Ups 1:00 DBL KB or DB Hold of Choice** *Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups. **Hold Options… Farmer Front Rack Crossbody Overhead (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 100’ Slow Backwards Run 30 Anterior Tib Raises* 30 Knees Over Toes Calf Raises** *Back against a wall or post with feet together out in front of you. Pull the toes up towards the shin and lower back to the floor. The further away your feet are, the more challenging. **Face the wall or post (can use it for balance if needed) and drive knees forward, over the toes. From here, lift the heels and perform calf raises while maintaining the forward knees. INTO… 3 ROUNDS :30 Jump Rope* 10/10 Lateral Lunges :30 Superman Hold *Option to switch up the style of jumping. For example – :15/:15 Single Leg or :30 Backwards. Strength Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 6/6 Barbell Front Rack Split Squats* MIN 2 – :40 Single + Single + Double Under...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-8-6-4-4-4*) *Start Moderate and Build to Heavy. Super set each with 10 perfect Strict Dips. FOCUS: Build to Heavy 4 Back Squat (retest at end of Sept). Set of 10 is a warm-up set then move into building. GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month. TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB. Bodybuilding Metcon (Checkmark) 3 SETS 7 Tall Box Jumps* 14 Alt. DB Low Box Step-Ups (Heavy) 28 Single DB Glute Bridge-Ups (Heavy + :01 Pause at Top) 35 1+1/2 ‘Burn Out’ Air Squats** *Solid two-foot take off and two-foot landing…Explosive! **Perform these fast with the goal of hitting...Read more