CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 25’ Straight Leg Bear Crawl 10 KB Sumo Deadlifts 10 Russian KB Swings 14 Deadbugs Strength Metcon (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 7 Sumo Deadlifts* 7/7 Single Leg Glute Bridges 14 Slow Deadbugs *Final weight should be the starting weight for workout. (No Measure) Workout Metcon (Weight) EVERY 5:00 x 4 SETS 7 Sumo Deadlift (Athlete Choice)* 20 Weighted Plate Sit-Ups (25/15)|(15/10) 20 Feet Elevated Glute Bridges 1:00 Side Plank (R) 1:00 Side Plank (L) *Start Moderate and end Moderate-Heavy. (Score is Weight)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row 10 Banded Side Steps* 10 Groiners Barbell Movement** *With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then 10 Lateral Steps to the Left. **Round 1: 5 Deadlift + 10 Elbow Punches Round 2: 10 Elbow Punches + 5 Front Squat Round 3: 3 Muscle Clean + 3 Power Clean Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 15 Front Squats (155/105)|(115/75) 25/20 Cal Row (Score is Time) KG BB: (70/55)|(50/35) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) WORKOUT AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 4 MINUTES 4 Toes to Bar 4 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) HSPU Option 1: Box Pike Push-Ups HSPU Option 2: DB Strict PressRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS 4 Burpee Broad Jumps 8 Arm Haulers 4 Bodyweight Good Mornings 8 Alt. Reverse Lunges Strength Metcon (Weight) 3 SETS FOR QUALITY 20 Alt. Tempo DB Floor Press (1111) 20 Alt. Tempo DB Bent Over Rows (1111) 20 Slow Deadbugs* 1:00 Bike (EZ Pace)** *Option to hold Single DB OH. **Nasal Breathing Only. (Score is Weight) Workout Metcon (Time) FOR TIME 60 Single KB Reverse Lunges (53/35)|(35/26)* 60 Russian KB Swings 60 Sit-Ups 30 Single KB Reverse Lunges 30 Russian KB Swings 30 Sit-Ups *Athletes can hold KB in Front Rack, Goblet, Suitcase, or OH Position. (Score is Time) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – NCCOMPETERead more