CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 1RMs! (No Measure) B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Following the Warm-Up go into your teaching of the Muscle Up. “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds +...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 5/5 Bulgarian (or floor) Split Squats 5/5 Elevated Curtsey Squats 5 Kip Swings 5/5 Single Arm Ring Rows* *First round perform Single Arm Ring Rows then switch to regular Ring Rows for the second round. Strength Metcon (Weight) 2 SETS 10/10 DB Goblet Bulgarian Split Squats 15/15 Elevated Goblet Curtsey Squats* -Rest as Needed b/t Sets- *Stand on a single plate. (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 50 Walking Lunges 50 Ring Rows 50 Knees to Elbow 25/20 Cal Bike 25 Walking Lunges 25 Ring Rows 25 Knees to Elbow (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12 HR Push-Ups 20 Air Squats* *Option to perform 12 Alt. Pistol Squats (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back and IT Band (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds + Reps)Read more