CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :20 Fast Bike 10 Alt. Quad Shoulder Taps* 5 Lunge-Lunge-Squats** 10 DBL DB Suitcase Deadlifts :20 Bottom of Squat Hold Workout Metcon (AMRAP – Reps) EMOM x 36 MINUTES MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)* MIN 2 – :40 Wall Sit MIN 3 – :40 Cal Bike MIN 4 – :40 Alt. Sit-Thrus MIN 5 – :40 DBL DB Suitcase Hold MIN 6 – :40 DB Slides *DB should be Moderate-Heavy. (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time MIN 3 – :30 Single-Unders + :30 Up-Downs Strength Metcon (No Measure) 4 ROUNDS FOR QUALITY 20 Banded Pull-Aparts 20 Banded Hammer Curls 20 Banded Tricep Push-Downs -Rest 1:30 b/t Sets- (No Measure) Workout REX KWAN DO (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 9 DB Power Cleans (50/35)|(35/20) 7 DB Push Press 5 Burpee Box Jumps (24/20) *Every 2:00 including 0:00 complete 35 Double Unders. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 5 DB Power Cleans (50/35)|(35/20) 4 DB Push...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) TABATA BIKE (:20 on /:10 off) 8 Sets — Increasing Effort Into… 10-8-6-4-2 (6:00 Cap) Empty Barbell RDLs Box Step-Overs Push-Ups Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike (Mod-Hard) 15 Up-Downs 5 “Library” Deadlift (Athlete Choice, Moderate-Heavy) 15 Box Jump (24/20) 1:00 Plank (Score is Weight) C. STRENGTH / GYMNASTICS Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 – Row* MIN 2 – SA Suitcase KB DL (KB to outside of foot) MIN 3 – Russian KBS MIN 4 – Alt. Deadbugs REPEAT! *Round 1 – Arms only Rounds 2 – Arms body Round 3 – Half slide Round 4 – Full slide Strength Deadlift (8-6-6) 8-6-6* Deadlift *Build to a Heavy weight. (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 1000m/800m Row 35 Toes to Bar 15 Deadlifts (225/155)|(155/105) (Score is Time) KG BB: (100/70)|(70/55)Read more