CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (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) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups Strength Deadlift (5×5) 5×5* Deadlift *Keep weight moderate. (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 12-10-8 Deadlifts (185/125)|(135/95) Toes to Bar -Rest 1:30 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3-4 ROUNDS (5 MINUTE CAP) 8 Clean Deadlifts 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 30/25 Cal Row 20 Wall Balls (20/14)|(14/10) 10 Power Cleans (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups → Box Jumps → Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement each round Strength Metcon (Weight) 3 SETS FOR QUALITY* 20 Alt. KB Top Down Curls 15 DBL KB Bent Over Row Reverse Fly 10 Dual KB Turkish Sit-Up -Rest As Needed b/t Sets- *Athlete choice on weight. Light weight throughout. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 1:30 x 8 SETS 12/10 Cal Bike + Max Up-Down Box Jump Overs (24/20) (Score is Reps)Read more