CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3-4 ROUNDS (5 MINUTE CAP) 8 Clean Deadlifts 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 30/25 Cal Row 20 Wall Balls (20/14)|(14/10) 10 Power Cleans (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. KB Top Down Curls 15 DBL KB Bent Over Row Reverse Fly 10 Dual KB Turkish Sit-Up -Rest As Needed b/t Sets- *Athlete choice on weight. Light weight throughout. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 1:30 x 8 SETS 12/10 Cal Bike + Max Up-Down Box Jump Overs (24/20) (Score is Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the L-Sit, accumulate as much time in the position during the 1:00. (No Measure) Workout Metcon (Time) EVERY 3:00 x 10 SETS 200m Run 20 Slam Balls (20/10) 20 Sit-Ups (Score is Slowest Time) Optional Finisher Metcon (No Measure) 3-4 SETS FOR QUALITY 20 Slam Ball Lunge w/ Twist* 10 Slow Slam Ball V-Up** *Lunge w/ arms extended and twist. **From a hollow body, SB held in hands, meet the feet. -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press (1×6 / 1×4 / 1×2) STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)Read more

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