CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsGOAL: SPRINT | Everything unbroken? Sub 5:00? If you arent interested in doing HSPU, can you make this more of a strength building workout with a DB strict press 50/35…very different feel but valuable nonetheless. B. NC60 Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m Run 50 Walking Lunges 50 Sit-Ups 200m Run 50 Up-Down Box Step-Overs (24/20) 200m Run 50 Sit-Ups 50 Walking Lunges 800m Run (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY* 1:00 Elbow Plank :30 Left Side Plank :30 Right Side Plank 1:00 Elbow Plank *Must be...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength 3-5 Sets MAX Strict Pull-Ups (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Pull-Ups 9 Hand Release Push-Ups 3 Power Snatch (135/95)|(95/65) *Option to go heavier (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 1 ROUND :45 Lunges 12 Snatch Deadlift 12 Scap Ring Rows 1 ROUND :45 Step-ups 10 Snatch Grip Upright Row 10 Ring Rows 1 ROUND :45 Box Jumps 8 High Hang High Pull 8 Scap Pull-ups Strength Metcon (Weight) EVERY 1:30 x 5 SETS 3 Snatch Grip Deadlift + 1 Hang Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 5 Hang Power Snatch (135/95)|(95/65) 10 Chest to Bar Pull-Ups 15 Box Jump Overs (24/20) -Rest 1:00 after a Full Round- (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 2 ROUNDS 5 Hang Power Snatch (135/95)|(95/65) 10 Chest to Bar Pull-Ups *P1 works through two rounds of 5 Hang...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 ROUNDS (7:00 CAP) 10 Single DB Curls 7 Up-Downs :20 Plank Hold :20 Gun Hold :40 Bike (INCREASING PACE) Strength Metcon (Weight) 3 SETS 12-15 DB Zottman Curls 12-15 Single DB Skull Crusher 20-25 Banded Upright Rows -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Cal Bike 1:00 – Plate Gun Hold (Athlete Choice)* 1:00 – Up-Downs 1:00 – Plate Weighted Plank Hold (Athlete Choice)* *Weight should be Moderate. (Score is Reps)Read more