CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Max Plate G2OH :45 Max Plate Jumps STATION 2 :45 Max Plate Thruster :45 Max Russian Twists STATION 3 :45 Weighted Plank :45 Weighted Sit-Up STATION 4 :45 Max Plate Thruster :45 Weighted Wall SitRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR RECOVERY 20min ruck hike or weighted walk (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press (Right arm) 5 Single Arm Front Rack Split Squat (Right arm) 5 Half Kneeling DB Press (Left arm) 5 Single Arm Front Rack Split Squat (Left arm) :20 Hollow Hold 25ft High Bear Crawl (arms and legs straight) Workout Metcon (Time) 4 ROUNDS FOR TIME 600m Run 16 Single Arm DB Burpee (50/35)|(35/25) 16 Single Arm DB OH Lunge 16 Single Arm DB Snatch *All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side. (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS Max Hammer Curls Max Strict Press Max Hollow Rocks Max Plank -Rest as Needed b/t Sets- (No Measure) C. STRENGTH / GYMNASTICS...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 3 SETS 10:00 Run, Bike, or Row -Rest 2:00 b/t Sets- (Score is Distance) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 V-Ups 8 Air Squats 6 Push Press w/ empty barbell (or DBs) 4 Bodyweight Kang Squats* *Kang Squat- Goodmorning + Squat + Goodmorning + Stand Strength Back Squat (1×2) ON A 20:00 RUNNING CLOCK… Build to Heavy 2-Rep Back Squat (Score is Load) Workout “GIVE” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9-12… Toe to Bar Thruster (95/65)|(65/45) Box Jump (24/20) (Score is Rounds + Reps) C. STRENGTH / GYMNASTICS Metcon (Weight) EMOM x 9 MINUTES 3 Push Press (Score is Load) Metcon (No Measure) EVERY :20 x 20 SETS 2 sHSPU (No Measure) Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Push-Ups 7 TTB (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 4 SETS 3:00 Row @ (5K PR Pace) -Rest 2:00 b/t Sets- (Score is Distance) Metcon (Calories) 6 SETS 1:00 Max Cal Row -Rest 1:00 b/t Sets- (Score is Cals) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Glute Bridges 10 T-Push Ups* 10 Barbell (or Bodyweight) Good Mornings 10 Push Up to Down Dog 10 Barbell (or KB/DB) Romanian Deadlift Extended Warm-up Metcon (Weight) BUILD TO… Workout Weight for Deadlift (Score is Load) Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR MAX REPS 1:00 Deadlift (275/185)|(185/125) 1:00 Max Cal Bike 1:00 Ring Dip (Score is Reps) Cool Down Warm-up (No Measure) 8:00-10:00 Flow Stretching* *Focus on hips, hammies, and quads. (No Measure) C. STRENGTH / GYMNASTICS Back Squat (8×4) Back Squat 8×4 (31×1) -Rest 2:00 b/t Sets- (Score is Load) Metcon (Time) 3 SETS 15 Burpees 30 Pistols...Read more