CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to Bar 1:00 Elbow Plank *20 / 30 / 40 / 50 Double Unders increase each set. 1st set = 20 / 4th set = 50. **Weighted Optional -Rest 1:00 b/t Sets- (No Measure) Optional Finisher Metcon (Time) FOR QUALITY 400m Plate Gun Walk (Athlete Choice)* *30 Mountain Climbers every break. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) FOR RECOVERY* 10:00 Silent EZ Bike 10:00 Silent EZ Row 10:00 Silent Stretching & Recovery *Nasal Breathing OnlyGOAL: QUALITY | Feel free to perform this post-training or part of Active Recovery on Sunday. Yes, silent for all three parts…no music, no talking, no distractions. Focus on your breathing and focus on your thoughts. How is your body feeling? What are your intentions in your training? Are you happy with what you’ve been able to accomplish? Where can you push yourself a little more? B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400 m jog into 3 rounds (5 min Cap) 8 Up Downs 6 Cossack Squats 5 Front Squats (bar) 5 Push Press Metcon Metcon (AMRAP – Reps) “French” For Time: 1 Mile Run 50 Thrusters (115/75)|(75/45) 1 Mile Run 3 min of max Burpees 40 min Cap Please consider donating to the Chicago Police Memorial Foundation: https://cpdmemorial.org/Score is reps for 3 min of burpees, write overall time in comments Police Officer Ella G. French #15013 EOW 07 AUG 2021Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “NATE” AMRAP x 20 MINUTES 2 Muscle-Ups 4 HSPU 8 KB Swings (70/53) (Score is Rounds + Reps)GOAL: GRIND | Perform AFTER your GPP. Option to do this workout with a few different variations: 1.) Strict Gymnastics; 2.) Russian KB Swings; or 3.) Any combination that you feel will benefit your overall development or what your body needs today. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 9 of 9 (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12/10 Cal...Read more