CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight)*Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 (Score is Weight) For today’s 20:00 squat session, athletes should complete the 1×3 Wendler program for their “Heavy 3-Rep” with the increased loading on top of the 90% training max. Following the squat session, complete the (2) AMRAPs. “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 2 ROUNDS 8 DB Around the World 8 Lunges :20 Bike (EZ) Into… 2 ROUNDS 6 Banded OH Pull-Aparts 6 Step-Ups :20 Bike (MOD) Into… 2 ROUNDS 4 DB Strict Press 4 Box Jumps :15 (HARD) Strength Shoulder Press (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 5 Shoulder to Overhead (115/75)|(75/55)* 10/8 Cal Bike 15 Box Jumps (24/20) *Increase weight every 3 rounds… Rounds 1, 2, 3 – (115/75)|(75/55) Rounds 4, 5, 6 – (135/95)|(95/65) Rounds 7 & Beyond – (155/105)|(115/75) (Score is Rounds + Reps) KG BB1: (50/35)|(35/25) KG BB2: (60/42.5)|(42.5/30) KG BB3: (70/55)|(50/35)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back Rack Lunge (95/65)|(65/45) 50 Push Press 800m Run 25 Back Rack Lunge 25 Push Press 400m Run 12 Back Rack Lunge 12 Push Press (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 1 Mile Run 80 Back Rack Lunge (65/45)|(45/35) 80 Push Press 800m Run 40 Back Rack Lunge 40 Push Press 400m Run 20 Back Rack Lunge 20 Push Press *Partners will complete runs together and split other work as needed. While P1 works on Back Rack Lunges while P2 holds Plate (45/35)...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Arms Only Rowing 10 PVC Pass Thrus :30 Active Hang 10 Deadbugs 1 ROUND :30 Arms + Body Rowing 10 Snatch Grip Deadlifts 10 Kip Swing 10 Tuck-ups 1 ROUND :30 Full Body Rowing 10 Snatch High Pulls 10 Dynamic Kip Swing 10 V-ups Extended Warm-up Metcon (No Measure) 2-3 SETS ON A 10:00 RUNNING CLOCK 200/150m Row (EZ Pace) 3-5 Hang Power Snatch* 3-5 Toes to Bar or Toes to Something -Rest Briefly b/t Sets- *Increase Weight each set. Work slightly past workout weight by final Set. (No Measure) Workout THE 300 (Time) FOR TIME* 100/80 Cal Row 100 Hang Power Snatch (95/65)|(65/45) 100 Toes to Bar *Partition reps any way and in any order to complete. -Time Cap 30:00- (Score is Time) KG BB: (42.5/30)|(30/20)Read more