CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 6 PVC Back Squats 6 PVC Push Press w/:03 pause overhead 6 Single DB Thrusters 6 Scap Pull-Ups 6 Kipping Swings 6 Scap Push-Ups 6 Alt. Box Step-Ups Into … 1 ROUND 5 Empty Barbell Back Squats 5 Empty Barbell Push Press 5 DBL DB Thrusters 5 Strict Pull-Ups or Ring Rows 5 Kipping Knees to Triceps 5 Push-Ups 5 Box Jumps Into … 1 ROUND 4 LIGHT Back Squats 4 LIGHT Push Press 4 LIGHT DB Thrusters 4 Kipping Pull-Ups or Ring Rows 4 Knees to Elbows 4 Hand Release Push-Ups 4 Box Jumps Workout THE MAGNIFICENT 7 (Time) 7 ROUNDS FOR TIME 7 Back Squats (115/75)|(75/55) 7 Push Press 7 DB Thrusters (50/35)|(35/20) 7 Pull-Ups 7 Knees to Elbows 7 Hand Release Push-Ups 7 Box Jumps (30/24)|(24/20) (Score is Time) KG BB: (60/42.5)|(42.5/30) KG DB: (22.5/15)|(15/9)...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 100m Run -Rest Equal Time*- 100m Vested Run -Rest Equal Time- 200m Vester Run -Rest Equal Time- 400m Vested Run *Add 20# Vest during this rest period (Score is Time)Goal: Get uncomfortable. Don’t hold back on any runs. Push the pace and see what happens. Pretend each run is the only part of the entire workout. Embrace the suck. B. NC60 Warm-up Warm-up (No Measure) FOR QUALITY (5:00 Cap) 10 Scap Push-Ups 10 Push-Up to Pike :30 Pike Hold 10 Up-Downs (EZ) :30 Plank Hold 10 Alt. Push-Up to Star Plank* *Perform a Push-Up and rotate into a Star Plank before returning to the next rep. Strength Metcon (Weight) 3 SETS FOR QUALITY 6/6 DB Windmills (Athlete Choice) :30/:30 Single Arm DB OH Walk -Rest as needed b/t...Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up Into… 2 SETS 10 Wall Ball Front Squats 10 Wall Ball Strict Press 10 DB Romanian Deadlift Into… 1 SET 10 Wall Balls 10 Double DB Russian Swings 10 Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5-10-15-20…and so on Wall Balls (20/14)|(14/10) DB Hang Muscle Cleans (35/20)|(20/10) Hand Release Push-Ups (Score is Rounds + Reps) KG WB: (9/6)|(6/5) KG DB: (15/9)|(9/6) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8 DB Zottman Curls Max Alt. DB Hammer Curls -Rest as needed b/t Sets- (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.Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Bike *Drop between TTB + Hang (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155)|(155/105) 30/25 Cal Bike (Score is Time) KG BB: (100/70)|(70/55)Read more