CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK 500/400m Row (EZ) Immediately Into… 3 SETS 10 PVC Pass Throughs 5/5 PVC Around the World 10 Tempo PVC Overhead Squats (30X1) 5 PVC Sotts Press Immediately Into… Max Row In Time Remaining Strength Overhead Squat (5-5-5-5) 5-5-5-5 (Score is Weight) Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 8 Overhead Squat (Athlete Choice) MIN 2 – 15/12 Cal Row MIN 3 – :50 Static Hold (Athlete Choice)* *Static Hold Choices… Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold. (Score is Weight) ()Read more

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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# B. NC60 Warm-up Warm-up (No Measure) Running Warm-Up… 3 SETS :15 Butt Kickers :15 High Knees :15 Jumping Jacks :15 Tuck Jumps -:30 Rest b/t Sets- Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Ups* STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up STRICT RMU OPTION 3: False Grip Ring Row (No Measure) Workout Metcon (Time) FOR TIME 1 Mile Run 10 Ring Muscle-Ups 70 Box Jumps (24/20) 10 Ring Muscle-Ups 1 Mile Run (Score is Time) RMU OPTION 1: Jumping Ring Muscle-Ups RMU OPTION 2: Chest to Bar Pull-Ups Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 1 Mile Run 20 Ring Muscle-Ups** 140 Box Jumps (24/20) 20 Ring Muscle-Ups...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 30 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows Into… 2-3 ROUNDS 10 Clean Grip Deadlifts 7 Barbell Cuban Presses* 5-7 Push-Ups 7-10 Air Squats *Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented. Strength Clean (Heavy 1-Rep ) ON A...Read more

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