CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Calories) 5 SETS 3:00 ON / 1:00 OFF Bike Cals* -No Additional Rest b/t Sets- *RPMs must increase every set. Once you pick a RPM pace, it can never go back below that. If you go 70 in Round 1, you must keep above 70 in all future rounds. Carefully pace this to ensure max score without dropping below your benchmark. (Score is Total Cals)GOAL: EFFORT | Start moderate and increase pace CAREFULLY. This is an exercise in restraint as much as it’s an exercise in conditioning. I want you to understand how and when to push in small increments. B. NC60 Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace* MIN 2 – 10 Slow Bootstraps MIN 3 – :45 Med Ball Front Squats MIN 4 – 10 Slow Push-Up to Pike MIN...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 10-8-6-4-2 Push Press* *Use a Heavy-ish weight for each set, building each time until you reach a heavy double. **Superset each set with 20 Hollow Rocks and Max Banded Lat Pull-Down. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Not asking for a slow lower today but please control the lower…delay the dip in the next rep until the barbell or DBs touch your shoulders. That touch should initiate the dip in the next rep. This will help keep the barbell high on the body and keeping a vertical torso. Each set, use a weight that challenges you but still keeps you moving well. Bodybuilding Metcon (No Measure) 3 SETS 20 DB Goblet Alt. Side Lunges (Slow! Moderate) 20 Single DB Front Squats (Fast! Moderate) -Rest as Needed b/t Sets- 3 SETS 30 Single DB Floor Press (Heavy)...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS ON AN 8:00 RUNNING CLOCK… 10 KB RDLs (Slow Descent) 5 Inchworms w/ Push-Up (Keep feet stationary) 10 Glute Bridges (KB Held at the waist) 5 Push-Up to PIke + 10 Pike Shoulder Taps Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Handstand Walk or Handstand Hold Suggested Drills… -Practice Full Movements -Guided Walk -Box Walk -Bear Crawl -Supported HS Hold -Kick-Up Drills -Headstand / Knee Supported Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 18 Russian KB Swings (53/35)|(35/26) 3 Wall Walks 18 Sit-Ups (Score is Rounds + Reps) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5:00 RUNNING CLOCK (complete as much as you can!)… 1 Set 100m Jog 10 Clean Deadlifts 10 Samson Lunges 1 Set 100m Jog 5 Hang Muscle Cleans + 5 Bent Over Rows 5 Slow Back Squats 1 Set 100m Jog 5 Hang Power Clean + 5 Push Press From Back Rack 10 Fast Back Squats Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 20 Back Squats (Team Choice) 500/400m Row 400m Run *P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together. (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 EZ Bike or Row 200m Walk 5:00 Foam Rolling Legs (No Measure)Read more