CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS OF TABATA 16 ROUNDS; :20 ON // :10 OFF* (all movements will be completed 4 times) MVMT 1 – Bike (or bodyweight Lunges) MVMT 2 – Hollow Flutter Kicks MVMT 3 – Bodyweight Split Squats (change lead foot every other round) MVMT 4 – Front + Lateral DB Raises** *During the :10 of “rest”, have athletes hold a Glute Bridge-Up ** Front + Lateral Raise = One Front Raise + One Lateral Raise w/LIGHT DBs or Change Plates Workout Metcon (Calories) EVERY 5:00 x 4 SETS 10/10 Single DB Goblet Split Squat (Athlete Choice) 15 Ring Face Pulls 10/10 Single Leg Glute Bridge-Ups 20 Alt. V-Ups Max Cal Bike in Remaining Time… (Score is Cals) Post-Workout Strength Metcon (Weight) EMOM x 10 MINUTES* MIN 1 – 12 Alt. DB Arnold Presses** MIN 2 – :40 DB OH Hold...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) 8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike* *Building from EZ-Hard Immediately Into… ON A 6:00 RUNNING CLOCK (w/ PVC)*… 10 Inch Worms w/ Push-Up 5 Snatch Grip Deadlifts 5 Snatch Grip Upright Rows 5 Muscle Snatch 5 Behind the Neck Snatch Grip Strict Presses 5 Behind the Neck Clean Grip Strict Presses 5 Push Press 10 Inch Worms w/ Push-Up *Barbell Optional Strength Metcon (Weight) ON A 8:00 RUNNING CLOCK… 2 SETS 2 Push Jerk + 2 Split Jerk (Score is Weight) Immediately Into… ON A 6:00 RUNNING CLOCK… 2 SETS 1 Push Jerk + 1 Split Jerk (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 3,6,9… Power Snatch (135/95)|(95/65)* 12 Push Jerk 18/15 Cal Bike *Snatch reps increase by 3...Read more

CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) 4 Sets (7:00 CLOCK) :30 Bike @ Moderate Pace :30 Single Unders 6/6 Single Arm Ring Row :30 Plank 12 Tuck-Ups Workout Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 5-10 Strict Pull-Ups* MIN 3 – 60 Double Unders MIN 4 – 20 DB Heel Taps MIN 5 – :40 Wall HS Hold** *Strict C2B Optional. **Option to alternate rounds with Plank Hold (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 200m Row 6/6 Alt. DB Deadlifts 20 Hollow Body Flutter Kicks 6/6 SA DB Curl to Press Strength Push Press (10-8-8) 10-8-8* Push Press *Build to a Moderate weight. Complete 5/5 Heavy Hang DB Cleans after each Set. (Score is Weight) Workout Metcon (5 Rounds for time) 5 SETS 6/6 DB Hang Power Clean to OH (50/35)|(35/20) 12 Toes to Bar 18/14 Cal Row -Rest 1:30 b/t Sets- (Score is Each Set for Time) KB DB: (22.5/15)|(15/9)Read more