CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch *After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat. Strength Metcon (Weight) 10-8-6* Tempo Back Squat or Tempo Front Squat** *Start Moderate and Build to Mod-Heavy. Do not go super Heavy. **Tempo Per Set… Set 1: (31X1) Set 2: (21X1) Set 3: (11X1) (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Nasal Breathing Walk 3:00 Foam Roll...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean Skill Metcon (Weight) 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar -Rest 1:00 b/t Sets- *Increase weight on Power Clean Each Set. Athletes can come down between movements. (No Measure) Workout Metcon (Time) FOR TIME 30 Toes to Bar 7 Hang Power Cleans (205/145)|(145/105) 10 Deadlifts 20 Toes to Bar 7 Hang Power Cleans 15 Deadlifts 10 Toes to Bar 7 Hang Power Cleans 20 Deadlifts (Score is Time) KB BB: (90/65)|(65/47.5)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 20 ROUNDS FOR TIME 1 Power Clean (185/135) 1 Hang Squat Clean 4 Box Jump Overs (24/20) (Score is Time)GOAL: EFFORT | This might be the funnest (word?) workout I’ve programmed in a long time. Barbell will be unbroken for the 1-2 punch then the BJO will be fast AF. Will be a frantic pace to start then it will slow through the middle. Say goodbye to your legs…bye legs! B. NC60 Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstraps MIN 5 – :45 DBL DB Seesaw Row Coaches Note — After completion of the Warm-Up keep the DBs and begin the Teaching section. Workout Metcon...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) FOR RECOVERY* 10:00 Silent EZ Bike 10:00 Silent Stretching & Recovery *Nasal Breathing OnlyGOAL: QUALITY | Perform AFTER your GPP. Yes, silent for all both parts…no music, no talking, no distractions. Focus on your breathing and focus on your thoughts. How is your body feeling? What are your intentions in your training? Are you happy with what you’ve been able to accomplish? Where can you push yourself a little more? B. NC60 Warm-up Warm-up (No Measure) Make sure your bar is ready to rock! 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke Extended Warm-up Metcon (No Measure) 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or Strict HSPU** 10/10 Bodyweight Split Squats...Read more