CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Strength Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Optional Finisher Metcon (No Measure) ON A 5:00 RUNNING CLOCK… Rebound w/ Nasal Breathing* *Lay on your back and breathe! (No Measure)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)Goal: This will be similar to our pre-Open workout move practice. Start getting your body used to moving a little today to prime the pump for a big effort tomorrow. Treat tomorrow’s NCMETCON like an Open workout.Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip Push Press 10 Alt Overhead Lunges 10 Scap Pull-Ups 10 Kipping Swings *1st set with PVC, then transition to an empty barbell if you are able. Strength Overhead Squat (5-5-3-3) 5-5-3-3* Tempo Overhead Squat (31X1) *Start Light and build to Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 10 Overhead Squats (95/65)|(65/45) 3 Ring Muscle-Ups 50 Double Unders (Score is Time) KG BB:(42.5/30)|(30/20) RMU Option 1: Jumping Ring Muscle-Up RMU Option 2: Burpee Jumping Pull-UpRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 6 Up-Downs + Max DB Upright Rows MIN 2 – 1:00 Staggered Stance Good Mornings * MIN 3 – 6 Tall Jumps + Max Scap Push-Ups MIN 4 – :45 Elbow Punches *Note- Switch stance at :30. Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 1 High Hang Power Clean + 2 Hang Power Cleans* MIN 2 – :40 Max Inchworm + Push-Up *Build up to and slightly past workout weight. (Score is Weight) Workout ELIZABETH-ISH (Time) FOR TIME 18-15-12-9 Hang Power Cleans (135/95)|(95/65) Hand Release Push-Ups (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 200m Jog :30 Bottom of Squat Hold w/ Empty Barbell (or bodyweight)* 15 Glute Bridge-Ups 10 Alt. Step-Ups 5 Broad Jumps *Option to add in elbow punches. IMMEDIATELY INTO … 2 ROUNDS 3 Cat/Cows* 6 Alt. Spiderman Lunges w/Twist up overhead** 9 Hollow Rocks + Superman Arch Rocks *Cat + Cow = 1 Rep **Rotate and twist towards the leg that is forward Strength Metcon (Weight) EVERY 3:30 x 4 SETS 5 Front Squats* 5-7 Box Jumps** 1:00 Hollow Hold *Bar must come from the ground. Build to workout weight. **Start on a low box and increase height each Set. (Score is Weight) Workout “THE HULK” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Front Squats (185/125)|(135/95) 7 Box Jumps (30/24) 10 KB Swings (70/53)|(53/35) (Score is Rounds + Reps) Partner Workout Option...Read more