CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 30′ HS Walk or :50 HS Practice* MIN 3 – 16 Alt. Pistols or :50 Pistol Practice MIN 4 – Walking Rest w/ Nasal Breathing Only! *For the 30′, set-up a 25′ course and practice your kick-down, kick-up and 5′ return back or practice your handwalking turn. Practice your turns and returns! (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65)...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Workout Metcon (No Measure) EMOM x 28 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time MIN 4 – Walking Rest w/ Nasal Breathing Only! *Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads & IT Band (L/R) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) *Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders...Read more