CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1 – :40 Mountain Climbers MIN 2 – :40 Good Mornings MIN 3 – :40 Up-Downs MIN 4 – :40 Bird Dogs MIN 5 – :40 KB Goblet Reverse Lunges MIN 6 – :40 KB Deadlifts MIN 7 – :40 Burpees Strength Metcon (Weight) 4 SETS* 6/6 Single Leg Barbell RDL 6/6 Front Rack Barbell Reverse Lunges *Keep weight light. (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES* MIN 1 – 6 Deadlifts (Athlete Choice) MIN 2 – 12 Burpees Over Bar *Stay at same weight for first 4 sets, moderate-heavy. Option to increase last 3 sets each round. (Score is Weight)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5/5 Half Kneeling KB/DB Strict Press* 8 Bodyweight Good Mornings 5 Scap Pull-Ups 8 Alt. Step-Ups *Athletes have the option to try out a bottoms up KB press! Strength Metcon (Weight) 3 SETS 8/8 Tempo Half Kneeling Landmine Press (31X1) 10/10 Tempo SA Landmine Bent Over Row (31X1) -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 5 Box Jumps (30/24)|(24/20)* 7 Strict Pull-Ups 15 Hand Release Push-Ups 20 Single DB Front Rack Lunges (50/35)|(35/20) *Box Jumps increase by 5 after each full round. 5,10,15 and so on… (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at 3,2,1 GO, perform 5 Front Squats. -10:00 Time Cap- (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 3 Front Squats (135/95)|(95/65) 3 Power Snatch *Alternate every round. Partner 1 completes a round while Partner 2 rests. (Score is Time) KG BB: (60/45)|(45/30) Post-Workout Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep ) On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Score is Weight)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings Strength Metcon (Weight) EVERY 3:30 x 5 SETS 6 Tempo Deadlifts (2011)* 8/8 Plate Elevated Curtsey Squats :30 Double Under Practice *Build to a moderate weight. (Score is Weight) Workout “THE INFERNO” (Time) FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95) -15:00 Time Cap- (Score is Time)Read more