CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) 1. ON A 12:00 RUNNING CLOCK… Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00. (No Measure) 2. EMOM x 12 MINUTES MIN 1 – Goat Movement 1 (Gymnastics) MIN 2 – Goat Movement 2 (Skill) *Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 1 ROUND (5-6 min) 1:00 Row (Start EZ, increase pace every :15) 10 Bootstraps 5/5 Single DB Sumo DL :20 Jump Rope (High Single Unders) 2 ROUNDS 1:00 Row (Start 70%, increase pace every :15) 10 Wide Stance BB Goodmorning 5/5 Single DB Hang Power Clean :20 Jump Rope...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for time) 1. 2 SETS 1 Mile Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. NC60 Warm-up Warm-up (No Measure) GENERAL WARM-UP 400m Team Run! Get to know 3 people’s names and 1 fact about each person! Into… 2 ROUNDS — Quality Burpee “Cindy” (no rushing!) 5 Burpees 10 H-R Push-Ups 15 Air Squats BARBELL WARM-UP (perform with PVC or Barbell) 2 SETS (call the reps quickly for your athletes) 7 Deadlift 7 Hang Muscle Clean 14 Alt. Elbow Punches (7 each side) -Quick Rest- 7 Front Squats 7 Wide Grip Presses (behind Neck) 7 Hang Muscle Snatch Workout Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks,...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 250m Row 10 HSPU* 10 Box Jump Overs (24/20) 500m Row 20 HSPU 20 Box Jump Overs 750m 30 HSPU 30 Box Jump Overs 1000m 40 HSPU 40 Box Jump Overs 1250m Row *HSPU are performed with a 4″ deficit. (Score is Time) B. NC60 Warm-up Warm-up (No Measure) BODYWEIGHT FLOW… 2 SETS 10 Alt. Groiners w/ Reach to Ceiling 10 Standing Trunk Twists (each side to side = 1 rep) 10 Alt. Leg Swings 10 Wide Stance Reach-Thrus* 10 Controlled Broad Jumps (land soft) *Wide-legged stance, reach down to between the feet and then thru the legs Then… 1 SET :30 Hollow Hold 1:00 Plank Hold :30 Bar Hang 1:00 Active Squat Hold Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R) MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L) MIN 3 – :50 MAX Double-Unders (Score is Load)Read more

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