CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM X 10 MINUTES MIN 1 – :45 EZ-MOD Bike MIN 2 – 5 Scap Push-ups + 5 Push-Ups MIN 3 – 6/6 SA Ring Row* MIN 4 – 6-10 Hanging Knee Raises MIN 5 – 3 Rope Lay Downs and Stand-UpsCoach’s Note: Depending on Rope and Ring availability, half of the athletes do MIN 3 on SA Ring Row and have the other half on the Rope Lay Down and Stand-Ups. Then Vice Versa on MIN 5. Workout “POT O’ GOLD” (Time) FOR TIME 25 Burpees 25/20 Cal Bike 5 Rope Climbs 25 DB Push Press (50/35)|(35/20) 25 DB Floor Press 50/40 Cal Bike 25 DB Floor Press 25 DB Push Press 5 Rope Climbs 25/20 Cal Bike 25 Burpees (Score is Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 7/7-7/7-7/7* Hang Power Clean (Mod) Push Press *Perform 7 crisp reps of HPC. On the 7th-rep, transition immediately into 7 crisp reps of Push Press. Build in weight each set. -Rest as Needed b/t Sets- 2.) 2-3 SETS 5/5 DB or KB Turkish Get-Ups (Moderate)* *Perform slowly with perfect mechanics. Athlete choice on performing the return to the ground or performing only the stand portion. -Rest as Needed b/t Sets-GOAL: Explosive Pull + Rotational | RPE 6-7 or lower! — Moving for quality on both of these movements. Make sure everything stays crisp and dialed…especially on the TGU. We will see these a little more and with some heavier loading. Today move through the ROM with PRECISION. Bodybuilding Metcon (No Measure) 1.) 3×10 DB Arnold Press (Mod) -Rest as Needed b/t Sets- 2. 3×10 DB Incline Fly...Read more

CrossFit Mettle and Honor – NCCOMPETERead more