CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 5 MINUTES 8 Up-Down Mountain Climbers* 10 Single Arm DB Strict Press + :10 OH Hold/Arm 12 DB Goblet Squats *After 1st Round switch to Burpees Workout Front Squat (1×3) “NCX BASELINE II” I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat (Score is Weight) Immediately into… Shoulder Press (1×3) ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press (Score is Weight) -Rest as Needed b/t Efforts*- “NCX BASELINE II.II (Test)” (AMRAP – Reps) “NCX BASELINE II.II” (Test Flight! Jan 2021 Launch) II. AMRAP x 3 MINUTES Max Burpees (Score is Reps)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 250m Row 8 Clean Deadlifts 8 Barbell Upright Rows 8 Elbow Punches 8 Strict Press Workout Power Clean (1×3) “NCX BASELINE I” I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest as Needed b/t Efforts*- “NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps) (Test Flight! Jan 2021 Launch) II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75)|(75/55) 6 Push Press (Score is Rounds + Reps) Metcon (Calories) TEAM TUESDAY WOD Teams of 2 12 MIN AMRAP Partner A 1 Round 9 Power Cleans (75/55)|(55/35) 6 Push Press Partner B Rows for Max Cals Switch every full roundRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar* Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets- *Weight Vest Optional (Score is Reps) Finisher Metcon (Weight) 3 SETS FOR QUALITY 8/8 SA Bent Over Row* 16 Alt. DB Slides *Supported on Bench or Ball -Rest as needed b/t Sets- (Score is Weight)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Single Ring Supinated Ring Rows 10 Walking Lunges* 6/4 Cal Bike (EZ) Into… 1:00 Tall Plank or Hollow Body Hold Into… AMRAP x 3 MINUTES 6 Pronated Single Ring Ring Rows 8 Air Squats 6/4 Cal Bike (Mod-Hard) *COACHES ONLY — If possible, set up the room so athletes complete RR, Lunge to their Bikes, complete the 6/4 Cals and then can jog back to their rings. Strength Metcon (No Measure) 4 SETS FOR QUALITY 5-10 Vertical Ring Rows or 3-5 L-Sit Pull-Ups 12 Jumping Air Squats to Plate -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 30 Tuck-ups 20 Single DB Back Rack Walking Lunge (50/35)|(35/20) 10/8 Cal Bike (Score is Time) KG DB: (22.5/15)|(15/10)Read more