CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 200m Run MIN 2 – 12/10 Cal Bike MIN 3 – 12 Burpees (No Measure)GOAL: EFFORT | RPE 6-7 — We told you that 20-30min EMOMs were gonna be our bread and butter through Jan. This is ENGINE BUILDING time…you want to have that type of conditioning when it comes to the Open. It’s the absolute base of the pyramid for an athlete. If you get winded walking up the steps…what success do you think you’ll have in a workout? B. NC60 Warm-up Warm-up (No Measure) PROGRESSIVE SETS (8:00 Max) 1 SET :20s Tuck Hold 10 Up Downs 10 Scap Push Ups 5/5 SA DB Bent Over Row 1 SET :20s Supinated Grip Dead Hang 10 Burpees 10 Plank Shoulder Taps 10 No Push Up Renegade Rows 1 SET :20s Active Hang...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- Strength Metcon (Weight) 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2 ROUNDS FOR TIME* 1500/1000m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) *P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed. (Score is Time) KG BB: (42.5/30)|(30/20) Workout Metcon (Time) FOR TIME 2000/1600m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) (Score is Time) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 10 Scap Pull-Ups* 8 Inch Worms + Push-Up 5 Kip Swings *After 2nd Round, switch to 10 Supinated Ring Rows Strength Metcon (Weight) 18-16-14-12* Supinated Bent Over Row *After each set complete 6-8 Barbell Rollouts. -Rest As Needed b/t Sets- (Score is Weight) Workout FAST TRACK (Time) FOR TIME 60/48 Cal Bike 35 Toes To Bar 40/30 Cal Bike 25 Toes To Bar 20/15 Cal Bike 15 Toes to Bar (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 – :20 Bootstrappers + :20 Sit-Ups Workout Metcon (AMRAP – Reps) “TABATA” 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Up-Downs TABATA 2 – Slam Balls (30/20)|(20/10) TABATA 3 – Slam Ball Alt. Lunges* TABATA 4 – Slam Ball Russian Twists** TABATA 5 – Up-Downs *Ball held in a Bear Hug, L+R = 1-Rep **L+R = 1 Rep -No additional rest b/t Tabatas- (Score is Reps) KG SB: (15/10)|(10/5) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Hamstrings + Lats (No Measure)Read more

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