CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees over the DB Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 (Score is Weight) Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115) (No Measure) KG BB: (115/79)|(79/50)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout. (Score is Weight) Workout Metcon (Time) 3-4 SETS FOR QUALITY 15 Narrow Grip Push-Ups 100m DB or KB Farmer Carry (AHAP) 30 Sit-Ups* 750/600m Row -Rest 1:30 b/t Sets- *GHD Sit-Ups Optional (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Banded Plank...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be heaviest 3-Rep (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 36 Double Unders 6 Hang Power Clean (135/95)|(95/65)** 9 Pull-Ups **Increase weight every 3 rounds… Rounds 1, 2, 3 – (135/95)|(95/65) Rounds 4, 5, 6 – (155/105)|(115/75) Rounds 7 & Beyond – (185/135)|(135/95) (Score...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 100m Run 10 Slam Ball Deadlift* 10 DB Strict Press** 10 Tuck-Ups 10 Scap Push-Ups*** *RD 1 = Slam Ball DL, RD 2 = Slam Ball Strict Press, RD 3 = Slam Ball **RD 1 + 2 = DB Strict Press, RD 3 = DB Push Press ***RD 1 = Scap Push-Ups, RD 2 = Scap Pull-Ups, RD 3 = Knee Raises Strength Push Jerk (5-5-5-5) 5-5-5-5* *Work up to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES* 6 Push Jerks (155/105)|(115/75) 9 Toes to Bar 12 Slam Balls (30/20)|(20/10) -Rest 1:00 b/t AMRAPS- AMRAP x 5 MINUTES 6 Push Jerks 9 Toes to Bar 12 Slam Balls *Pick up where you left off in 2nd AMRAP. (Score is Rounds + Reps) KG BB: (70/55)|(50/35)...Read more