CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) “OPEN 21.1” FOR TIME 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders (Score is Time)GOAL: GRIND | Perform AFTER your GPP session. TWO OPTIONS FOR TODAY…OPTION 1 – We know the shoulder burn is real! If this is your second (or third) time through what did you learn? OPTION 2 – \If you are looking for less intensity, use this workout as a recovery / skill session, don’t mind the clock and end it after the set of 9. B. NC60 Warm-up Warm-up (No Measure) 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Strength Shoulder Press (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 400m Group Jog Into … 3 ROUNDS 5 Scap Push-Ups + 10 Alt. Plank Shoulder Taps 1:00 Bike :30 Tuck Hold + 10 Alt. Deadbugs 30 Single-Unders Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Push-Ups 12/10 Cal Bike 14 Alt. V-Ups 28 Double Unders (Score is Time) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… E2MOM x 24 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3&4 – AMRAP 5 Push-Ups + 10 Alt. V-Ups + 15 Double Unders *Each partner will keep track of their own Rounds + Reps and pick up where THEY left off once back to the AMRAP. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Perform AFTER your Strength Session. This week is intentionally a little lower intensity and lower loading aligning with your deload week. Now, don’t get me wrong…you’re gonna train hard but you will have some time off. Please resist the temptation to add in additional work this week. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run 20 Toes to Bar (Score is Time) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Plantar Smash 3:00 Foam Roll Lats (No Measure)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single-Unders 10 Up-Downs 5/5 DB Deadlift* *Option to switch the Deadlift up every round … Suitcase // Sumo // Crossbody Into .. 2 ROUNDS 5/5 Single Arm DB High Pulls :30/:30 Single Arm DB Overhead Hold 5/5 Adductor Kick Backs**Start in a table top position. From here kick the right leg out to the side so it is straight. Slowly rock the body back towards the left heel and back to the tabletop. Repeat this for 5 reps total before switching which leg is straight out to the side. Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Half Kneeling SA DB or KB Press* 8 Alt. Bodyweight Cossack Squats** *Build to a Moderate Weight. **Perform w/ :01 Pause on Each Side -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) 4...Read more

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