CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain Climbers Strength Metcon (Weight) 6 SETS* 1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean + 1 Front Squat -Rest as Needed b/t Sets- *Keep weight moderate-heavy. (Score is Weight) Workout “LITTLE BEAR” (Weight) EVERY :30 x 15 MINUTES 2 Power Clean (185/135)|(135/95) (Score is Weight)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3-4 SETS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups -Quick :20 Walking Rest b/t Sets- *From here, move into your demo and review of the Back Squat…demo the full movement then make your focus crystal clear. Strength Back Squat (5×5) 5×5* Back Squat . *Keep weight moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 10-9-8-7-6-5-4-3-2-1 KB Goblet Squat (70/53)|(53/35) Russian KB Swings Pull-Ups -Hard Cap 12:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (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) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups Strength Deadlift (5×5) 5×5* Deadlift *Keep weight moderate. (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 12-10-8 Deadlifts (185/125)|(135/95) Toes to Bar -Rest 1:30 b/t Sets- (Score is Each Set for Time)Read more