CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate) ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Workout Metcon (Time) FOR TIME 30 Burpee Box Crawl Over (30/24)* 200m DB Suitcase Carry (50/35)|(35/20) 100m Walking Lunge 30 DB Up-Down 100m Walking Lunge 200m DB Suitcase Carry 30 Burpee Box Crawl Over 2000/1750m Row *Both hands and both feet must come to the top of the box and then athlete...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 3 SETS* 1000/800m Row -Rest 5:00 b/t Sets- *Set 1 – 50% Pace w/ Equal Splits (No Labored Breathing and both 500s Same Pace) Set 2 – 75% Pace w/ Negative Split 500s (Breathing Harder but Controlled and Second 500 Faster than 1st) Set 3 – 90% Pace w/ Negative Split 500s (Pushing Your Pace and Second 500 Faster than 1st) (Score is Fastest Time)GOAL: Set 1 is warm-up and getting accustomed to the distance. Set 2 is practicing negative splits while in a sub-max effort. Set 3 is practicing a negative split row while going hard. In the 3rd Set, you need to hold a little something back in the first row…if you come out of the gate with your fastest 500m ever, there is no way your will come in sub in the next 500m....Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 100 Box Jump Overs (24/20)** *Every 2:00, including 3,2,1 go…perform a 15′ HS Walk **Must step down from the box every rep. (Score is Time)GOAL: Another HUNDO workout but a different skill-driven twist this time. If you haven’t been practicing your HS Walk like we did for many many months prior, this workout is going to be annoying. If you’ve got your HS Walk in check, it shouldn’t take more than :15-:20. Expect the HS Walk to become more and more challenging as the breathing labors. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Run 8 MedBall Lunges 6 MedBall G2OH -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball Thrusters Strength Back Squat (6-4-4-2*) *Build to a Moderate-Heavy 2-Rep. (Score is Weight) Workout Metcon (AMRAP...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 10 Slow DB Goblet Squats 6/6 SA DB Russian Swings 20 Mountain Climbers 6/6 Walking Elbow to Instep Strength Back Squat (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 2:30 x 6 SETS 10 Back Squats (95/65)|(65/45) 250/200m Row (Score is Slowest Set) KG BB: (42.5/30)|(30/20) ()Read more