CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row 30 Walking Lunges 30 Sit-Ups 400m Run 15 Ring Rows 3 Wall Walks (Score is Rounds + Reps) B. NC60 Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2 Rounds of each movement Into… 3 ROUNDS 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back rack) 5 Hang Power Snatch Extended Warm-up Metcon (Weight) EVERY 1:30 FOR 5 SETS 25 Double Unders 3-5 TNG Power Snatches* *Keep loading moderate-light to moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 3:00 RUNNING CLOCK… 50 Double Unders 21 Power Snatch (75/55)|(45/35) -Rest Remainder- ON A 3:00 RUNNING...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue. (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo Deadlift 5/5 KB Strict Press 10 Push Up to Pike Workout Metcon (Time) 3 SETS 800m Run 40 Slam Ball (30/20)|(20/10) 30 Kettlebell Swing (53/35)|(35/26) -Rest 1:00 b/t Sets- (Score is Time) Skill Metcon (No Measure) FOR QUALITY 5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk (No Measure)*Post-Workout C. STRENGTH /...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING 5k Row (Time) Max Effort 5k Row Metcon (AMRAP – Reps) EMOM x 12 MINUTES 12 Burpees then Max Wall Balls (Score is total Reps) B. NC60 Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping Air Squats w/ Slow Descent *From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat. Strength Front Squat (5×5) 5×5 Front Squat* *Keep loading moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 12/10 Cal Bike 8 Front Rack Lunges (95/65)|(65/45) 8 Hand Release Push-Ups -Rest...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunge 5/5 Moose Antlers 10 Scorpion Stretch 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES 10/8 Cal. Bike 10 Alt. DB Snatch 10 Push-Ups -Rest 1:00- Repeat! -Rest 1:00- Repeat! (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES :30 Sprint (40 Mountain Climbers) 10 Backpack Ground to Overhead 10 Push-Ups -Rest 1:00- Repeat! -Rest 1:00- Repeat! (Score is Total Rounds + Reps)Read more

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