CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03 Hold Overhead every rep Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Heavy set of Complex… 1 SA KB Deadlift* 1 SA KB SDHP 1 SA Russian KBS 1 SA KB Cleans 1 SA KB Push Press *Athletes will complete one full round on the Right Side and then complete one full round on the Left Side. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20/15 Cal Row 20 Russian KBS (53/35)|(35/26) 20 Walking Lunges 20 Up-Downs (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep Extension 15 Slow Banded Lat Pull-downs 20 Alt. DB Curls -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS ON A 3:00 RUNNING CLOCK… 200m Run 20 Alt. DB Snatch (35/25)|(25/15) Max Toes to Bar in Remaining Time -Rest 1:00 b/t Sets- (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean Strength Metcon (Weight) EVERY 1:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 6 SETS 15/12 Cal Bike Max Hang Power Cleans (115/75)|(95/65) w/ Remainder (Score is Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 25 Deadlifts (225/155)|(155/105) Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:30- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 25 Deadlifts (225/155) Max Double Unders (Score is Reps)Read more