CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) AMRAP x 10 MINUTES Row for Meters* *SPM must stay below 23 the entire row. (Score is Meters)GOAL: Learn to control your breathing and your stroke rate. I didn’t say you couldn’t row with powerful strokes…learn how to produce power and keep your stroke rate low. This is especially useful in longer rows or rows in workouts where you need your breath and heart rate to recover while still gaining ground on the row. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks....Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Alt. Groiners in remaining time MIN 2 – 5/5 Ankle Circles + 20 Single-Unders MIN 3 – 150/100m Row + 5-8 Body Weight Good Mornings Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Front Foot Elevated Split Squats* 16 Alt. KB Gorilla Rows (Athlete Choice) 16 Weighted Sit-Up *Option to hold KB’s in Suitcase Hold. (Score is Weight) Workout Metcon (Time) FOR TIME 1000m Run 1500/1250m Row 200 Double Unders 1500/1250m Row 1000m Run (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 800m Med Ball Run (20/14)|(14/10) 2000m Row 400 Double Unders 2000m Row 800m Med Ball Run *P1 works while P2 holds MedBall. Split work as needed. Medball can be held any way, but must be kept above hips. If Medball...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs *Athletes can keep Warm-Up KB for Teaching. Grab an Ab Mat if needed for Teaching Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – Hand Release Push-Ups Tabata 2 – Sit-Ups Tabata 3 – Russian KB Swings (70/53)|(53/35) Tabata 4 – Cal Bike -Rest 1:00 b/t Tabatas- (Score is Reps) KG KB: (32/24)|(24/16) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Pigeon Pose (R) 1:00 Pigeon Pose (L) 1:00 Couch Stretch (R) 1:00 Couch Stretch (L) 2:00-4:00 Squat Hold (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead more