CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching today or tomorrow. But also…nothing wrong with taking some time to read a book and unwind! B. NC60 Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs. Extended Warm-up Metcon (No Measure) 3-4 SETS 3 TNG Deadlifts (Building)* 5-7 Kipping Pull-Up** *Build to or past workout weight. **Focus on connecting reps with push-away from bar. -Rest as Needed b/t Sets- (No...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 ROUNDS 24 Mountain Climbers 12 Alt. Bird Dogs 6/6 SA KB Suitcase Deadlift Into… 2 ROUNDS :30 Single KB Suitcase Hold (R) :30 Single KB Suitcase Hold (L) :30 Hollow Body Hold* *KB Optional. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Russian KB Swing (53/35)|(35/26) 100m SA KB Front Rack Walk* 30 Sit-Ups *Complete first 50m all on Right Arm. Complete second 50m all on Left Arm. (Score is Rounds + Reps) KG KB: (24/16)|(16/12) Finisher Metcon (Weight) 3 SETS* 12 DB Hammer Curls 15 DB Bent Over Rows 1:00 Plank Ring Seesaws -Rest 1:30 b/t Sets- *DB movements are meant to be unbroken. Keep weight Light-Moderate. (Score is Weight)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 5/5 Single DB Strict Press 10 Box Step-Ups (increase height of box each round) 10 Glute Bridge-Ups 10 Tuck-Ups *After warm-up, practice the positions for the Extended Warm-Up. The EWU should be performed with a high attention to the mechanics and control of the movements. Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 12 Alt. Strict Knees to Chest 6/6 DB Clean to OH 6 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 9 Toes to Bar 11 DB Clean to OH (50/35)|(35/20) 13 Up-Down Box Jump (24/20)* *Option for Jump-Over (Score is Time) KG DB: (22.5/15)|(15/10) Optional Cool Down Warm-up (No Measure) 1:30 Foam Roll Quad (R) 1:30 Foam Roll Quad (L) 1:00 Banded Lat Distraction (R) 1:00 Banded...Read more

CrossFit Mettle and Honor – NCCOMPETERead more