CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 2 SETS 21-15-9 KB Swing (70/53) Burpee to Plate -Rest 3:00 b/t Sets- (Score is Total Time)GOAL: SPRINT | Absolutely brutal if you push it…and today, I want you to push it. Don’t hold anything back between Set 1 and Set 2. Can you establish an unbeatable time…then beat it? Be ruthless with your ROM on both movements. Fast doesn’t mean without standards! B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in the Second Round Strength Back Squat (5-5-3-3-3*) *Start Moderate and Build to Moderate Heavy (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 2 SETS 12-9-6 Tempo DB Bench (Heavy, 2121) Tempo Ring Row (1111) Single DB Pull-Over -Rest 3:00 b/t Sets-GOAL: RPE 8-9 | HEAVY! You should feel every rep of each one of these sets. 12 of each / 9 of each / 6 of each then rest and repeat. Control the DBs in the Bench and Pull-Over…no momentum. Bodybuilding Metcon (No Measure) FOR QUALITY* 50 Barbell High Hang Muscle Snatch 50 Barbell Behind Neck Strict Press 50 Barbell Skull Crushers 50 Barbell Curls 50 Barbell 1+1/2 Back Squats *1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps. Adding Additional Weight to Static Holds is Optional.GOAL: Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly. Mixed Conditioning Metcon (No Measure)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 25 Single Unders :20 Tuck Hold 10 SB Deadlifts Into… 1-2 ROUNDS (Time Permitting) 100m Run 20 High Jump Singles Unders 10 Tuck-Ups 10 SB G2OH Strength Metcon (Weight) 3 SETS* 10-12 DB Arnold Presses 12-15 DB Bent Arm Lateral Raises 15-20 DB Bent Over Row *Athletes have the option to use different pairs of DB’s for each movement. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES 100m Run 75 Double Unders 50 Sit-Ups 25 Slam Balls (20/10) (Score is Rounds + Reps) KG SB: (10/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 26 MINUTES 30 Double Unders* 20 Sit-Ups 10 Slam Balls (30/20)|(20/10) *P1 completes 200m Run while P2 completes AMRAP. Once P1 returns, P2 goes out...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 10 DB Bent Over Row (Athlete Choice) 20 Single DB Crush Grip Curl 20 Alt. DB Slides 10 Single DB Lateral Box Step Overs (20)* 1:00 Plank Option** -Rest 1:30 b/t Sets- *Hold DB in the Goblet Position **Each Set must be a different plank option… Plank Option 1: Weighted Plank Plank Option 2: Side Plank (L/R) Plank Option 3: Reverse Plank (No Measure) Finisher Metcon (Time) FOR TIME 100 Russian Twists* 30 V-Ups *Each side is 1 Rep. (Score is Time)Read more