CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Alt Lunges w/ PVC Pass Throughs 10 PVC Overhead Squats 10 Push Ups to Pike AMRAP x 6 MINUTES w/ empty barbell 5 Romanian Deadlifts 8 Hang Muscle Cleans 5 Hang Power Cleans 4/4 Alt Front Rack Lunges 5 Strict or Push Press 8 Kip Swings Workout Metcon (6 Rounds for reps) EMOM x 18 MINUTES* MIN 1 – Waist to Overhead MIN 2 – Front Rack Forward Lunges MIN 3 – Rope Climbs or Muscle-Ups Sets 1 & 2 – (95/65)|(65/45) Sets 3 & 4 – (115/75)|(75/55) Sets 5 & 6 – (135/95)|(95/65) *:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. **1 Round = 3 Minute Rotation (Score is Reps Each Round) Cool Down Warm-up (No Measure) FOR RECOVERY* 400m Walk 1200m Slow...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Russian KB Swing 2:00 MAX DB/KB Goblet Alt. Reverse Lunges 2:00 MAX DB/KBTurkish Get-Up* *Switch arms every repetition -1:00 Rest b/t Sets- (Score is Total Number of Reps) Workout – HOME Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Backpack Swing 2:00 MAX Backpack Alt. Reverse Lunges 2:00 MAX Backpack Turkish Get Ups* *Switch arms at the 1:00 point -1:00 Rest b/t Sets- (Score is Total Number of Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pulls 30 Flutter Kicks 8/8 1/2 Kneeling Strict Press (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Backpack Ground to Overhead 5 Burpee Over Backpack 200m Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 2:00 Plank Hold* 20 Feet Together Squats 1:00 Farmer Hold (AHAP) *Any variation of Plank Hold is allowed. Goal is to hold as long as possible. (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest- 1:00...Read more