CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* *Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 50 Double Unders 10 Deadlifts (275/185)|(185/135) 7 Ring Muscle-Ups *After every full round, Rest 1:00. (Score is Rounds + Reps) KG BB: (125/85)|(85/60) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: 10 Gymnastic Kipping Pull-Ups ()Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 100 Wall Balls (20/14)* *Every minute, NOT including 3,2,1 go…perform 7 Box Jumps (24/20). Rebounding is allowed. (Score is Time)GOAL: EFFORT | Fun test that we’ve seen in a few different variations. This time you get to bank a big set of reps in the first minute. Getting 30+ reps will be huge in minute 1. Once the BJ come into the mix, the legs will be very heavy. Goal here should be 30-20-20-20-Finish. B. NC60 Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Up-Downs 8/8 DB Arnold Press Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push or Split Jerk* *Option to use either or both Jerk Options within same set. (Score is Weight) Workout “PUSH. PULL.” (Time) FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES* MIN 1 – 15/12 Cal Bike MIN 2 – Max Strict Pull-Ups or Max Push-Ups MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20) MIN 4 – REST *Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM. (Score is Reps) C. STRENGTH / GYMNASTICS Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – :45 GOAT Work MIN 2 – :45 EZ/MOD Cardio Choice (No Measure)GOAL: QUALITY | Work...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 5 Bar Muscle-Ups 7 DB Thrusters (50/35) 20/15 Cal Row (Score is Time)GOAL: SPRINT | Unbroken and gross. The question you need to ask yourself in workouts in this is…how much can you / do you want to hurt on the row. The row is the game changer in this workout. Those who gamble could be rewarded or punished depending on how much you push the row. Will you sprint the first round and try hold on? Or will you make your move in round 2? Trying to catch up in round 3 will not work. Can anyone hold 1:30 per round? B. NC60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the...Read more