CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME 10-20-30-40-50 Cal Bike* 20-15-10-15-20 Knee to Elbow *Alt. Calories: 8-15-24-30-40 (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 20-40-60-80-100 Cal Bike* 40-30-20-30-40 Knee to Elbow *Alt. Calories: 20-30-48-60-80 **Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together. (Score is Time) Finisher Metcon (No Measure) 1-2 SETS Last Person Planking* *At 3,2,1, Go! Everyone performs a Plank until...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 5/5 Single Arm DB Deadlift 5 Up-Downs 5/5 Single Arm DB Push Press Strength Metcon (Weight) EMOM x 10 MINUTES* 1 High Hang Power Snatch + 2 Hang Power Snatch *Start very Light and work up to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 25/25 SA DB Snatches (50/35)|(35/20) 30 Up-Downs 40/30 Cal Bike 20/20 SA DB Snatches 20 Up-Downs 30/24 Cal Bike 15/15 SA DB Snatches 10 Up-Downs (Score is Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 10 MINUTES 15-12-9 Deadlift (315/205)|(205/145) Box Jumps (30/24) (Score is Reps) KG BB: (143/93)|(100/70)*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores. Optional Cool Down Warm-up (No Measure)...Read more