CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row, or Ski *Weight Vest Optional (No Measure) KG DB: (15/9)|(9/7) Optional Finisher Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Hollow Hold (Score is Total Reps)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Hang Muscle Snatch 5 Behind the Neck Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight) Workout Metcon (Time) FOR TIME 20-16-12* Alt. DB Squat Snatch (50/35)|(35/20) Up-Downs Over DB (Score is Time) KG DB: (22.5/15)|(15/9)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups 5 Tempo Knee Push-ups *Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups. Skill Metcon (AMRAP – Reps) 3 SETS Max Pull-Ups* -Rest as Needed b/t Sets- *End set before grip or mechanics fail. (Score is Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 5 Strict Pull-Ups 7 Hand Release Push-Ups (Score is Rounds + Reps) -Rest 2:00- AMRAP x 5 MINUTES Max Cal Bike (Score is Reps) -Rest 2:00- AMRAP x 5 MINUTES 5 Pull-Ups* 7 Hand Release Push-Ups *Chest to Bar optional. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 15 Ground to Overhead (135/95) 12 Ground to Overhead (185/135) 9 Ground to Overhead (225/155) -10:00 Hard Cap- (Score is Time) KG BB 1: (60/42.5) KG BB 2: (85/60) KG BB 3: (100/70)Goal: Be smart in the first set in order to manage sets 2 and 3. The race in this workout for most starts in the set of 12 and might be a dead end for others in the final set. In the final set, intentional singles at a heavy load. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single + Double :20 Double...Read more