CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Row 12 Toes to Bar 14 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon (Time) 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Focus on Upper Back & Lats (No Measure) C. STRENGTH / GYMNASTICS Overhead Squat (5-5-3-3-1-1-1) 5-5-3-3-1-1-1 Overhead Squat* *Start Moderate and Build to Very Heavy (Score is Weight) Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set (Score is Rounds + Reps)Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats. Strength Front Squat (5-5-5-5-5-5-5) 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 12 MINUTES 200m Run Max Squat Cleans (185/135)|(135/95) (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling on Quads and Inner Thighs (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges Max Perfect Ring Rows w/ Remaining Time Strength Deadlift (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Pull-Ups -Rest 2:00- 9-12-15 Deadlift (185/135)|(135/95) Burpee Pull-Ups (Score is Time)Read more