CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Warm-up (No Measure) -Rest 10:00- CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# B. NC60 Warm-up Warm-up (No Measure) 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over Rows 5 Empty Barbell Slow RDL Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Deadlift (Score is Weight) Workout Metcon (Weight) FOR QUALITY 21-15-12-9-6 Strict Pull-Ups or Ring Rows 3-6-9-12-15 “Library” Deadlift (Athlete Choice, Heavy)* *Library DL = Complete Control and Quiet to the Floor (Score is Weight) C. STRENGTH / GYMNASTICS Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Row 12 Toes to Bar 14 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon (Time) 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Focus on Upper Back & Lats (No Measure) C. STRENGTH / GYMNASTICS Overhead Squat (5-5-3-3-1-1-1) 5-5-3-3-1-1-1 Overhead Squat* *Start Moderate and Build to Very Heavy (Score is Weight) Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set (Score is Rounds + Reps)Read more