CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats Strength Metcon (Weight) 3 SETS* 8 Tempo Back Squats (22X1) 8/8 Goblet DB Step-Ups *Build to a moderate tempo weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS ON 4:00 RUNNING CLOCK… MIN 1-2 – 400m Run (rest remainder) MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides (Score is Each 400m Run) KG DB: (22.5/15)|(15/9)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 10 Hollow Rocks 10 Arm Haulers 5 Behind the Neck Push Jerk w/PVC 5 PVC facing Up-Downs *2nd Round: Backwards Single-Unders 3rd Round: Double-Under practice Strength Metcon (Weight) 5 SETS* 3 Snatch Grip Deadlifts + 3 Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 5 Hang Power Snatches (115/75)|(75/55) 20 Toes to Bar 5 Hang Power Snatches 20 Bar Facing Up-Downs 5 Hang Power Snatches 100 Double Unders (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 10 Hang Power Snatches (115/75)|(75/55) 50 Toes to Bar 10 Hang Power Snatches 50 Bar Facing Up-Downs 10 Hang Power Snatches 150 Double Unders *P1 works while P2 rests. Split work as needed. (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in 6 – Jump & Clap at the top Start with a slow tempo, then speed up the count as you go! Then… 1 ROUND 30 Alt Reverse Lunges 20 Burpees 10 Cal Bike 5 Empty Barbell Back Squats Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 SETS (9:00 CAP) :45 Bike 25’ SA OH KB Walk 10 Quad Heel Taps 25’ SA OH KB Walk 50’ Front Rack Walk Strength Metcon (Weight) 3 SETS FOR QUALITY 50′ DBL KB Suitcase Walk 50′ DBL KB Front Rack Walk 50′ DBL KB OH Walk 2:00 Bike (EZ Pace)* *2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 4:00 x 5 SETS 25/20 Cal Bike 30 Sit-Ups -Rest Remaining Time- (Score is Each Set for Time)Read more