CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12 Scap Pull-Ups 6 Ring Rows Skill Metcon (Weight) EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Pedal on Bike 2:00 Foam Roll Upper Back / Lats 1:00 Rebound Recovery (prone rest) (No Measure)Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB Swing :30 Squat Hold STATION 4 1:00 Up-Downs :30 Plank HoldRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 15 Cal Row -Rest 1:00- 30 Cal Row -Rest 2:00- 45 Cal Row -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 10 Alt. Groiners 10 Glute Bridges :30 Shoulder Taps THEN… 2 ROUNDS 5 Inchworms + Push-up 10 Slamball Deadlifts 10 Barbell Goodmornings :30 HS Hold/Nose to Wall Hold Extended Warm-up Deadlift (3-3-3) 3-3-3 Tempo Deadlift (30×1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. (Score is Weight) Workout Metcon (Time) FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) (Score is Time) C. STRENGTH / GYMNASTICS Back Squat (1RM) Build to 1RM Back Squat (Score is Weight)...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box Step Overs (High Box) Min 6 – 10 Alt DB Snatch Workout Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 12 Lateral Box Step-Overs MIN 3 – 20 Alt. DB Snatches (Score is Weight) Finisher Warm-up (No Measure) 2-3 SETS FOR QUALITY 10 Alt. Deadbugs 10/10 Single Arm DB High Pulls 5/5 Side Plank Rotations (No Measure)Read more