CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB Cossack Squats 10 Kang Squats 10 Push-Up to Pike Strength Back Squat (1×6 / 1×6 / 1×6+) BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure….no more than 8-10. (Score is Weight) Workout Metcon (Time) EVERY 4:00 x 5 SETS 15 Hang Power Cleans (115/75)|(75/55) 12 Front Squats 9 Strict Handstand Push-Ups (Score is Slowest Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time) Finisher Metcon (No Measure) 3 SETS ON A 12:00 CLOCK… 10 DB Front Raises 10 DB Lateral Raises 10 DB Upright Rows 20 Single DB Russian Twist -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :30 Ring FLR Hold Min 2 – :40 Double or Triple Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 12 Ring Dips or Box Dips 24 Slam Balls (30/20)|(20/10) 48 Double Unders *At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 20 Ring Muscle-Ups 50 Alt. DB Snatch (50/35) 15 Ring Muscle-Ups 40 Alt. DB Snatch 10 Ring Muscle-Ups 30 Alt. DB Snatch (Score is Time) B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Bike (Start EZ, increasing pace each round) Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 60/45 Cal Bike 50 Single DB Thruster (50/35)|(35/25) 30 Toes to Bar -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 3 SETS 10 DB Pull-Overs 10 Single DB Skull Crushers (No Measure) C. STRENGTH / GYMNASTICS Push Press (3RM) ON A 15:00 RUNNING CLOCK… Build to 3RM Push Press* *Over the course of August, we will work a progression to retest the 3RM at the end of the month. (Score is Weight) Metcon...Read more