CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) 2 Sets 100m Run @ Easy Pace 10/10 Leg Swings 25’ High Knees 25″ Butt Kickers 25’ High Skips Into.. 2 Sets 100m Run @ MOD Pace 10 Up-Downs 10 Lunges 5/5 DB Deadlifts 5/5 DB High Pulls Extended Warm-up Metcon (1 Rounds for time) 3 SETS 400m Run -Rest 3:00 b/t Sets- (Score is Slowest Run) Workout Metcon (Time) FOR TIME 40 Alt. DB Clean (50/35)|(35/20) 40 Alt. Single DB Front Rack Lunges** 800m Run 20 Alt. DB Clean (50/35)|(35/20) 20 Alt. Single DB Front Rack Lunges 800m Run 40 Alt. DB Clean (50/35)|(35/20) 40 Alt. Single DB Front Rack Lunges **DB Held across the chest. (Score is Time) KG DB: (22.5/15)|(15/10) C. STRENGTH / GYMNASTICS Metcon (Weight) EMOM x 14 MINUTES MIN 1 — 3 Heavy Front Squats*...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 Bike Immediately Into.. AMRAP X 4 MINUTES 4 Inchworm No Push-up 8 Up Downs 8 Step-ups 4 Push-up to Pike Immediately Into.. 1:00 Bike Strength Bench Press (8-8-6-6*) *Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 21/17 Cal Bike 15 DB Floor Press (50/35)|(35/20) 12 Burpee Box Jumps (24/20) (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* 12/10 Cal Bike 15 DB Floor Press (50/35)|(35/30) *P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch. (Score is Total Burpee Box Jumps) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs Workout RUNYAN (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 21 Burpees Over Bar 7 Deadlifts (@1.5x Bodyweight) 10 Pull-Ups (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Hamstrings + Upper Back (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into 2-3 Sets (Time dependant) * :45 Bike (mod) 5 Inch Worms 5 Overhead Squats :20 Pause in the bottom of OHS *Can be performed with an empty Barbell after the first round. Strength Overhead Squat (2×3) 2×6 2×3 Overhead Squat *All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement. Week 2 of 8 (Score is Weight) Workout : Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35) MIN 3 – 15 Hang Power Snatch MIN 4 – Rest (Score is Lowest Reps) KG BB: (35/25)|(30/20)Read more