CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 15/10 Cal Row 7 Power Cleans (155/105) 15/10 Cal Row -Rest 3:00 b/t Sets- (Score is Slowest Time)GOAL: Buckle up for your sprint work for the week. Can you complete each round in 3:00 or less? Full 3:00 rest between sets should allow you to hit a hard reset and attack the next set. We are looking for 4 all-out efforts…all should be relatively close (within :05-:10). Gut check time in this workout will be Sets 2 and 3. Everyone goes hard in the first and last. In a workout like this, go hard when everyone else is ‘cruising’. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS FOR QUALITY 25’ Walking High Kicks 25’ Toe Walk 25’ Walking Staggered Stance Good Mornings 25’ Heel Walk 25’ High Knees 25’ Butt Kickers Into… 2-3 ROUNDS 30...Read more

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CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 ½ Kneeling Single Arm DB Strict Press 8/8 Single Arm DB Turkish Sit-Up 4/4 Single Arm DB OH Lunge* *DB in Hand Opposite of Lunge Leg Workout Metcon (No Measure) 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB or DB Hollow Body Flutter Kicks 25 Plate Ground to Overhead (45/35)|(35/25) -Rest 2:00 b/t Sets- (No Measure) Optional Finisher Metcon (Time) 4 ROUNDS FOR TIME 100m Shuttle Run (25m Increments) 30 Russian Twists (Weighted Optional) (Score is Time) ()Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worm + Push-Up 10 Alt Groiners + Twist 10 Bootstrappers Into… 3 SETS 8 Empty Barbell Good Morning 10 Push-Up to Pike 12 Alt Cossack Squats Strength Back Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave loading. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 DB Front Squats (50/35)|(35/20) 20 Hand Release Push-Ups (Score is Time) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll/Lacrosse Ball Traps + Upper Back (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn. Strength Clean and Jerk (Moderate-Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 10 Clean & Jerks (155/105)|(115/75) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 30 Burpees Over Bar (Score is Time) KG BB: (70/55)|(50/35) BMU Option...Read more