CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 DB Floor Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY :30 Max Slam Balls (30/20)|(20/10) 4 Turkish Get-Up (L) (Athlete Choice, Moderate) 8 Supported DB or KB Bent Over Row (L) :30 Max Crossbody Mountain Climbers 4 Turkish Get-Ups (R) 8 Supported DB or KB Bent Over Row (R) -Rest 1:00 b/t Sets-...Read more

CrossFit Mettle and Honor – NCCOMPETE Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and gradually progress to moderate-light. Work up a good sweat. Do not turn this into an intensity push. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – 7 Squat Jumps + Max Good Morning MIN 3 – 8 Barbell Muscle Clean + Max Groiners Strength Metcon (Weight) 6 SETS 1 High Hang Power Clean + 1 Above the Knee Hang Power Cleans + 1 Below the Knee Hang Power Clean -Rest as Needed b/t Sets- *Build to a Moderate-Heavy Set of the Complex. (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 20 Hang Power Clean (115/75)|(75/55) 400m Run 15 Hang Power Clean (135/95)|(95/65) 200m Run 10 Hang Power Clean (155/105)|(115/75) (Score is Time) KG BB1: (50/35)|(35/25) KG BB2: (60/42.5)|(42.5/30) KG BB3:(70/55)|(50/35)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 8 Lunges 8 Air Squats 8/6 Cal Bike 50ft Bear Crawls 30 Crossbody Mountain Climbers Strength Back Squat (8-6-6) 8-6-6* Back Squats *Build to a Heavy weight. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 8 Back Rack Lunges (115/75)|(75/55) 8 Back Squats 12/10 Cal Bike (Score is Each Set for Time) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex… 1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES* 16 Alt. DB Snatch (50/35)|(35/20) 16 Tuck-Ups 16/13 Cal Bike -Rest :30- AMRAP x 5 MINUTES 16 Alt. DB Snatch 16 Tuck-Ups 16/13 Cal Bike -Rest :30- AMRAP x 5 MINUTES 16 Alt. DB Snatch 16 Tuck-Ups 16/13 Cal Bike *Pick up where you left off in every consecutive AMRAP. (Score is Rounds...Read more