CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worm + Push-Up 10 Alt Groiners + Twist 10 Bootstrappers Into… 3 SETS 8 Empty Barbell Good Morning 10 Push-Up to Pike 12 Alt Cossack Squats Strength Back Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave loading. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 DB Front Squats (50/35)|(35/20) 20 Hand Release Push-Ups (Score is Time) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll/Lacrosse Ball Traps + Upper Back (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn. Strength Clean and Jerk (Moderate-Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 10 Clean & Jerks (155/105)|(115/75) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 30 Burpees Over Bar (Score is Time) KG BB: (70/55)|(50/35) BMU Option...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. TEENS RX Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees TEENS SCALED Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10/8 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 20/15 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 10/8 Cal Bike *Bike must reset to 0 every new set. No rollover cals. (Score is Time)GOAL: Oh no we didn’t. Oh yes we did. Another crack at this one. Beat your previous time. Do not hold back. You know what it feels like…you have to get right between the ears. In a workout like this the only thing that will hold you back is how badly do you want to hurt. B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 15 Jumping Jacks + 10 Tuck Ups MIN 3 – :45 Lungester**...Read more