CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 6 Lunge + Lunge + Squat 8 Groiners with a Twist 10 DB Strict Press 8 Strict Up-Downs 6 Bird Dog Strength Front Squat (1×3) “NCX BASELINE II” I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat (Score is Weight) Shoulder Press (1×3) “NCX BASELINE II” ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press (Score is Weight) Workout “NCX BASELINE II.II (Test)” (AMRAP – Reps) “NCX BASELINE II.II” (Test Flight! Jan 2021 Launch) II. AMRAP x 3 MINUTES Max Burpees (Score is Reps) Optional Finisher Metcon (1 Rounds for calories) 10 SETS (:10 ON/ :20 OFF) Cal Bike (Score is Lowest Set)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 10 Lunges 5 DB Jefferson Curls 10 Quad Heel Taps 5/5 DB Upright Row 10 Up-Downs Workout Metcon (AMRAP – Reps) EMOM x 25 MINUTES* MIN 1 – Box Jumps MIN 2 – Slam Balls (20/10) MIN 3 – Russian KB Swings (53/35)|(35/26) MIN 4 – Crossbody Mountain Climbers MIN 5 – KB Sumo Deadlift High Pull *Work time increases each round. R1: :30 ON/ :30 OFF R2: :35 ON/ :25 OFF R3: :40 ON/ :20 OFF R4: :45 ON/ :15 OFF R5: :50 ON/ :10 OFF (Score is Reps) KG SB: (10/5)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees Extended Warm-up Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice! (No Measure) Workout Metcon (Time) FOR TIME 10 DB Devil’s Press (50/35)|(35/20) 40 Box Jumps (24/20) 20 DB Devil’s Press 20 Box Jumps (Score is Time) KG DB: (22.5/15)|(15/9) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Forward Fold 2:00 Couch Stretch (R) 2:00 Couch Stretch (L) (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Reverse Lunges 5 Up-Downs Broad Jumps 10 DB Strict Press 5 Glute Bridge-Ups Strength Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L) MIN 2 – :45 Max Curtsey Squats (Score is Reps) Workout Metcon (Time) 6 ROUNDS FOR TIME 20 Reverse Lunges 10 Up-Down Devils Press (35/20)|(20/15) (Score is Time) KG DB: (15/9)|(9/7) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 40 Synchro Reverse Lunges 40 Up-Down Devils Press (35/20)|(20/15) (Score is Time) *Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed. KG DB: (15/9)|(9/7)Read more