CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 Cap) 10 Scap Push-Ups 5 Push-Up to Pike 10 Alt. Reverse Lunges 5 Tempo Air Squats w/ Arms Raised* *Arms straight out in front, focus is keeping them at the same level and not bowing forward. Strength Front Squat (1×3) “NCX BASELINE II” (Test Flight! Jan 2021 Launch) I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat (Score is Weight) Shoulder Press (1×3) “NCX BASELINE II” (Test Flight! Jan 2021 Launch) ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press (Score is Weight) Workout “NCX BASELINE II.II (Test)” (AMRAP – Reps) “NCX BASELINE II.II” (Test Flight! Jan 2021 Launch) II. AMRAP x 3 MINUTES Max Burpees (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 10 Alt. Lunges 10 Slow Deadbugs 50m Shuttle Run Into… 1 ROUND 10 Alt. Step-Ups 10 Tuck-ups 50m Shuttle Run Into… 1 ROUND 6-8 Box Jumps 10 V-ups 50m Shuttle Run Strength Metcon (Weight) 15-12-12-10* Bent Over Rows *Superset each set of BOR with 5-7 Barbell Rollouts (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jumps (24/20) 20 Toes to Bar -Hard Cap 16:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Bent Over Rows 5 Strict Press 8/6 Cal Row Strength Power Clean (1×3) BASELINE WORKOUT “NCX BASELINE I” (Test Flight! Jan 2021 Launch) I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest as Needed b/t Efforts*- Workout “NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps) (Test Flight! Jan 2021 Launch) II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75)|(75/55) 6 Push Press (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 10 Alt. Step-Ups 20 Alt. Deadbugs Strength Metcon (Weight) 4 SETS 20 DB Seesaw Floor Press 15 Banded Lateral Raise -1:00 EZ Bike b/t Sets- (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Bike 50 Step-Ups (24/20) 50 Sit-Ups (Score is Time)Read more