CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball Push Press Into… 1:00 Bike (Increase pace every :15 starting from EZ) Workout “TRYPTOPHAN” (Time) 7 ROUNDS FOR TIME* 11 Handstand Push-Ups or HR Push-Ups 26 Wall Balls (20/14)|(14/10) 20/15 Cal Bike *Weight Vest is optional. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 EZ Bike* *Nasal Breathing Only (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel Taps Strength Metcon (Weight) EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 4:30 x 3 SETS 400m Run 20 Up-Downs 15 Hang Power Cleans (95/65)|(65/45) Max Alt. V-Ups with the remaining time. (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND* :30 Single Unders :30 Alt. DB Deadlifts :30 Fast Wrist Single Unders :30 Alt. DB Hang High Pull :30 Penguin Taps :15/:15 Single DB Push Press :30 Single Single Double Under or Double Unders :30 Alt. DB Hang Snatch *No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving. Strength Deadlift (4×5) ON A 15:00 RUNNING CLOCK… 4×5 Deadlift* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 8 Deadlifts (185/135)|(135/95) 12 Alt. DB Hang Snatch (50/35)|(35/20) 24 Double Unders -Rest 1:00 b/t Sets- AMRAP x 7 MINUTES 8 Deadlifts 12 Alt. DB Hang Snatch 24 Double Unders (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS (6:00 CAP) 10/8 Cal Row 8 Scap Push-Ups 6/6 SA DB Strict Press 4 Burpees Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal Row 12 Push Press (115/75)|(75/55) -Hard 12:00 Cap- (Score is Time)Read more