CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 200m Run 10 Bar Muscle-Ups* *Every time you “break” the set, perform 30 Double Unders. If perform unbroken, no Double Unders. (Score is Time)GOAL: Fittest should be sub 10:00 and no Dubs because the BMU were completely unbroken. Pushing 1:30 on every round would be a very high level effort. If you don’t think you can get the 10 Unbroken or it’s going to take more than 2 Sets per round, you should drop the number down by 2 until you have a challenging but doable set. Goal is no more than 1 break per round. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10 Alt Ring Rows in the 2nd Round. Skill Metcon...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Up-Downs 8 Alt. Step-Ups 6/6 SA DB Sumo Deadlift High Pull* Into … 2 ROUNDS 5/5 Moose Antlers 5 Box Jumps w/step down :30/:30 SA DB Overhead Hold :45 Tuck Hold *Coaches…Refer to Teaching Section for movement focus. Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – :45 Ring FLR or Plank MIN 2 – 12-15 Single Arm DB Bench Press (R)* MIN 3 – 12-15 Single Arm DB Bench Press (L) *Weight should remain Moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 Up-Down Box Jumps (24/20) 20 Alt. DB Snatches (50/35)|(35/20) 30 Sit-Ups (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES* 5 Up-Down Box Jumps (24/20) 10 Alt....Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:30 EZ Row Into… 3 ROUNDS 10 Elbow Punches 10 Tempo Air Squats (1211) 10 Slow BB Upright Rows Into… 1:30 MOD-HARD Row Strength Metcon (Weight) 6 SETS* 1 High Hang Power + 1 Hang Power Clean + 1 Front Squat *Start Light-Mod and build to Mod-Heavy. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 10 Hang Power Cleans (115/75)|(75/55) 25/20 Cal Row 10 Hang Power Cleans -Rest 2:30 b/t Sets- (Score is Each Set for Time) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Alt. Elbow to Instep 10 Bootstrappers w/ :03 pause in the bottom 10 Alt. Reverse Lunges 10 Squat Jumps 10 Alt. Elbow Punches 10 Front Rack Kang Squats (PVC or Empty Barbell) Max Tempo Front Squats (3111) in time remaining… Strength Front Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave loading. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK… 100 Double Unders 20 Front Squats (135/95)|(95/65) 100 Double Unders 15 Front Squats (155/105)|(115/75) In Time Remaining… AMRAP of… 50 Double Unders 5 Front Squats (185/135)|(135/95) (Score is Rounds + Reps) KG BB1: (60/42.5)|(42.5/30) KG BB2: (70/55)|(50/35) KG BB3: (85/60)|(60/42.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… ON A 20:00 RUNNING CLOCK… 200 Double Unders 40 Front Squats (135/95)|(95/65) 200 Double Unders...Read more