CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 150m Row 5 Plate Front Raises 5/5 Plate Lateral Raises 10 Plate Bent Over Row 10 Plate Ground to Overhead Strength Metcon (Weight) 4 SETS 6 Tempo Strict Press (1121), Can sub for strict HSPU or Negative HSPU 10 Single DB Front Raises 10 DB Lateral Raises -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (5 Rounds for time) 5 SETS 10 Push Press (95/65)|(65/45) 250/200m Row 10 Push Press -Rest 1:00 b/t Sets- (Score is Each Set for Time) 15 MIN HARD CAP KG BB: (42.5/30)|(30/20) RX+ Substitute HSPU for Push Press (let’s get ready for the OPEN!)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack (Score is Weight) Workout “PUNCH OUT” (Time) FOR TIME 800m Run 30 Thrusters (115/75)|(75/55) 30 Lateral Burpees Over Bar (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2 Cal Bike* 5/5 SA KB Deadlifts 5/5 KB Upright Row 5 Perfect Push-Ups *Increase Cals by 2/1 each round. Strength Metcon (Weight) 4 SETS 6/6 Tempo KB Floor Press (30X1) 6/6 Seated Tempo KB Strict Press (30X1) 6/6 Half Kneeling KB Around the World* *Athlete choice on kneeling position. Legs do not need to switch. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 12/10 Cal Bike 20 KB Swings (53/35)|(35/26) 12/10 Cal Bike 20 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG KB: (24/16)|(16/12) KG SB: (15/10)|(10/5)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder to OH. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) 3 SETS FOR QUALITY* :30 Hollow Body Flutter Kicks :30 Superman Hold 12/12 Slow Single DB Supported Row (Athlete Choice) *No Rest b/t Flutter Kicks and Superman Hold. -Rest 1:30 b/t Sets- (No Measure)Read more