CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout RX: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. ** (10’/9′) for M/FSEE STANDARDS HERE: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-4/ SC: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (14/10)** 75 Toe To Something -20:00 Hard Cap- *Work can be completed in any order and broken up by...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate) :30s Row 20 Jumping Lunges / Jumping Squats :30s Bike Workout Metcon (Time) FOR TIME 800m Run -Rest 3:00- 1000m Row -Rest 3:00- 50 Cal Bike -20:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS. Strength Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65)Rest at least 5:00 then repeat the workout until you complete 60 reps total...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING 800m Run (Time) Max Effort 800m Run4 SETS 800m Run -Rest 2:00 b/t Sets- Recored Fastest Run Metcon (3 Rounds for time) 3 SETS 40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 15 MINUTES Run 200m 30 Double Unders 15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling...Read more