CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “OPEN 15.3” AMRAP x 14 MINUTES 7 Muscle-Ups 50 Wall Balls (20/14) 100 Double Unders (Score is Rounds + Reps) KG WB: (9/6)GOAL: EFFORT | We saw this last in August…let’s retest. 4 Rounds was the world class standard in 2015…with Ben Smith & Sam Briggs bringing home the top scores worldwide with 4+. Times have a-changed…but 4 rounds is still an insane amount of capacity. 3 complete and into the 4th Round should be the goal. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS (Get as far as you can…) 100m Run 10/10 Leg Swings 10 Ankle Roll Outs 50’ High Knees 50’ Butt Kicker Into… 2 ROUNDS 200m Run 12 Up-Downs 8/8 DB Sumo Deadlift 8/8 DB Hang Upright Row 8/8 Strict Press Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. DB Hang...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 8 SETS 200m Run or 250/200m Row -Rest 2:00 b/t Each Set- (Score is Slowest)GOAL: SPRINT | Goal is ~1:00 or less for EVERY interval. Full sprint…go for it. B. NC60 Warm-up Warm-up (No Measure) 2 SETS (Get as far as you can…) :45 Bike @ Easy Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS :30 Bike @ Hard Pace 8 Up-Downs 8 RDL 8 Box Jumps Strength Deadlift (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 30 Box Jumps (20) 20/15 Cal Bike 10 Deadlifts (315/205)|(225/155) (Score is Rounds + Reps) KG BB: (143/93)|(100/70) C. STRENGTH / GYMNASTICS Overhead Squat (5-5-5-5-5*) *Start Moderate-Heavy and Build to Heavy Set of 5...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM X 7 MINUTES (:50 ON / :10 OFF) MIN 1 – Row (Easy Pace) MIN 2 – 10 KB Deadlift into Max Russian KB Swings MIN 3 – 10 Single DB Strict Press into Max Overhead Hold MIN 4 – Row (Moderate Pace) MIN 5 – 10 Floor Press into Max Floor Press Hold (arms locked out) MIN 6 – 10 Sit-ups into Max Hollow Hold MIN 7 – Row (Fast Pace) Strength Metcon (Weight) EVERY 3:30 x 4 SETS 8/8 SA Arnold Press 10-12 DB Floor Press 12-16 Single DB Skull Crusher -Rest the Remainder of Time- (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Max Cal Row MIN 2 – :45 KB Swing (53/35)|(35/20) MIN 3 – :45 Sit-Ups (Score is Total Reps) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 10-15 Barbell Hip Thrusts (Slow Lower)* *Superset with 20 Perfect Push-Ups. Use barbell or DB for HT…AHAP for higher volume reps. -Rest as Needed b/t Sets- 3 SETS 10-15 Push Press (Slow Lower)* *Superset with 20 Bar or Bench Dips. Use barbell or DB for PP…AHAP for higher volume reps. -Rest as Needed b/t Sets- 3 SETS 10-15 Bent Over Row (Slow Lower)* *Superset with 20 Straight Arm Banded Pull-Down. Use barbell or DB for BOR…AHAP for higher volume reps. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | This is the bulk of the work for the day and boy…it’s a SESSION. Slow lowers for all three movements with superset volume for all 3 sets. Make it count! Bodybuilding Metcon (No Measure) NOT FOR TIME 50-75 Reps w/ Moderate DBs of… L Curl w/ DB +...Read more