CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads & IT Band (L/R) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) *Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 1RMs! (No Measure) B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Following the Warm-Up go into your teaching of the Muscle Up. “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds +...Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 5/5 Bulgarian (or floor) Split Squats 5/5 Elevated Curtsey Squats 5 Kip Swings 5/5 Single Arm Ring Rows* *First round perform Single Arm Ring Rows then switch to regular Ring Rows for the second round. Strength Metcon (Weight) 2 SETS 10/10 DB Goblet Bulgarian Split Squats 15/15 Elevated Goblet Curtsey Squats* -Rest as Needed b/t Sets- *Stand on a single plate. (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 50 Walking Lunges 50 Ring Rows 50 Knees to Elbow 25/20 Cal Bike 25 Walking Lunges 25 Ring Rows 25 Knees to Elbow (Score is Time)Read more