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 :30 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30 Plank 1:00 Max Air Squats STATION 4 :30 Squat Hold 1:00 Max BurpeesRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8 BB RDL’s 8 BB Hang Muscle Cleans 8 BB Hang Power Cleans From here, go into a brief 2:00 foam rolling session for the lats and upper back Skill skill: Metcon (No Measure) Beginner (Needing foundational strength/skill): 10 Vertical Ring Rows (Legs assist as needed) :30s Scap Pull Up Hold 10 Banded Lat Pressdowns 10 Kipping Swings (w/ active shoulder position maintained) Intermediate (Has kipping pull ups down, close to a BMU): 10 Kipping Swings 10 Dynamic Swings 10 Kipping Pull Ups / C2B’s 10 Single Kip To Hips Advanced (Has BMU’s and/or close to...Read more

CrossFit Mettle and Honor – CrossFit Warm-up 4 MIN INTRO Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press 5 BB Push Press 5 BB Push Jerk 10 Lunges Strength Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load)15 MIN CAP Workout RX: Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75) MIN 2 – 5 Burpees then Double Unders Task Priority* *Intro – 75 Fast Single Unders...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Brief 4 min Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats MIN 3 – Tempo Barbell Good Mornings (3111) MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back Rack Box Step Ups Strength Deadlift (Build to Heavy 5-Rep Deadlift) ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load) Workout Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 (Score is Time)Read more