CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 30 Jumping Jacks Scap Push-ups 8/8 SA DB Strict Press Into… 1 ROUND 30 Jumping Jacks 10 Up-Downs 7/7 DB Push Press Into… 1 ROUND 30 Jumping Jacks 6 Burpees 6/6 DB Push Jerks Strength Metcon (Weight) 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk *Complete complex on right side and immediately complete complex on left side. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 8 DB Shoulder to OH (Athlete Choice)* MIN 2 – 16/13 Cal Bike *Weight should be moderate-heavy to heavy. (Score is Weight)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down (No Measure) Workout Metcon (3 Rounds for time) ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls (20/14)|(14/10) -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 40 Burpees -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls *Complete work in the Sets in any order or rep breakdown, athlete’s choice. (Score is for Time for Each Set)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run* *Feel free to complete this pre or post all of your other work today! (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50 Plate Step-Ups (24/20) 50 Plate Walking Lunges 50 Plate Ground to Overhead 200m Plate Run *Hold Plate in Bear Hug for Lunges (Score is Time) Optional Finisher Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run (Score is Time) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) ON...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 30′ HS Walk or :50 HS Practice* MIN 3 – 16 Alt. Pistols or :50 Pistol Practice MIN 4 – Walking Rest w/ Nasal Breathing Only! *For the 30′, set-up a 25′ course and practice your kick-down, kick-up and 5′ return back or practice your handwalking turn. Practice your turns and returns! (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings 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)...Read more