CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Cossack Squats 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps :30 Goblet Squat Hold Workout Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 7-10 Deficit Push-Ups MIN 2 – 8/8 Lateral Step-Up (24/20) MIN 3 – 20 DB Slides (50/35)|(35/20) MIN 4 – 20 DB Goblet Squats MIN 5 – :50 Bike, Row, or Ski (EZ Pace) (No Measure) KG DB: (22.5/15)|(15/9) Finisher Metcon (Weight) 3 SETS FOR QUALITY 15 DB Rollouts 15 DB Skull Crushers -Rest 1:30 b/t Sets- (Score is Weight)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent Over Row (31X1) 5 Box Jumps* *Athletes must step down. Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows 1:00 Hollow Hold 1:00 Rest *Athlete must step down from the box. (Score is Reps) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) EMOM x 12 MINUTES* MIN 1 – 6 Unbroken C2B then Max Distance HS Walk Until :50** MIN 2 – 9 Unbroken C2B then Max Alt. Pistols Until :50 MIN 3 – Rest *C2B Must be...Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Row Into… 1 ROUND 20 Single Unders 10 PVC Pass Throughs 10 Jumping Squats Into… 1 ROUND 15 High Jump Single Unders 8 Snatch Push Jerk 7 PVC Overhead Squat Strength Metcon (Weight) 3 SETS ON A 12:00 RUNNING CLOCK… 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee) + 1 Hang Power Snatch (Below the Knee) -Rest as needed b/t Sets- *Weight stays Light for all 3 Sets (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 500/400m Row 15 Power Snatch* Max Double Unders in Time Remaining -Rest 1:00 b/t Sets- *Power Snatch reps decrease by 3 each set…15-12-9-6 SET 1 – 15 Reps @ (95/65)|(65/45) SET 2 – 12 Reps @ (115/75)|(75/55) SET 3 – 9 Reps @ (135/95)|(95/65) SET 4 – 6 Reps @ (155/105)|(115/75) (Score...Read more

CrossFit Mettle and Honor – NCX 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 Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* 12 Push Press (115/75)|(75/55) 12 Sit-Ups -Rest 2:00- AMRAP x 7 MINUTES* 12 Push Press 12 Sit-Ups *3 Up-Downs at the Start of Each Minute…Including 3,2,1 go. (Score is Rounds + Reps) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 250m Row 15 Scap Push-Ups 10 Band Pull-Aparts 10 Single DB Skull Crushers Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Bench Press* MIN 2 – 15/15 SA Banded Tricep Pull-Down MIN 3 – :40 Row (EZ Pace) *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 35-30-25-20-15* Cal Row 30-25-20-15-10 DB Floor Press (50/35)|(35/20) *Adjusted Cals: 30-25-20-15-10. (Score is Time) KG DB: (22.5/15)|(15/9)Read more