CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 5/5 Single Arm DB Deadlift 5 Up-Downs 5/5 Single Arm DB Push Press Strength Metcon (Weight) EMOM x 10 MINUTES* 1 High Hang Power Snatch + 2 Hang Power Snatch *Start very Light and work up to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 25/25 SA DB Snatches (50/35)|(35/20) 30 Up-Downs 40/30 Cal Bike 20/20 SA DB Snatches 20 Up-Downs 30/24 Cal Bike 15/15 SA DB Snatches 10 Up-Downs (Score is Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 10 MINUTES 15-12-9 Deadlift (315/205)|(205/145) Box Jumps (30/24) (Score is Reps) KG BB: (143/93)|(100/70)*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores. Optional Cool Down Warm-up (No Measure)...Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout Metcon (No Measure) 4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 2:00 Cardio of Choice 1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy) 8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… *Practice nasal breathing during recovery -No Additional Rest b/t Sets- (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Straddle Pose 2:00 Forward Fold 2:00 Olympic Wall Squat (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more