CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a standard 45# Rogue Oly Bumper. Stand to extension every rep. B. NC60 Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses 6/6 Single Arm Deficit Push Ups* *Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor. Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 1L / 1R Turkish Get-Up (Building) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Partner Workout Metcon (Time) 100 Double Unders 50 Box Jump Overs 20 Burpees 50 Ab Movement of Choice (TTB, KTE, Situps…) 20 Burpees 50 Kettle Bells 55/35 20 Burpees 50 Push-Ups 20 Burpees 100 Double Unders Optional Cool DownRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean P2: Spider Lunges & Bootstraps until P1 is done Then switch roles! 1 ROUND: P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done Then switch roles! Skill Workout Metcon (Time) FOR TIME 200m Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint *P1 works while P2 rests....Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands. 3:00-4:00 of Slow Bike or Rolling (during Intro!) Into… 2 SETS 10 Step-Back Groiners + Air Squat* 10 Alt. Elbow Punches 5 Full-Grip Front Squats (for warm-up, really drive up in full grip) 10 Alt. Sit-Thrus** 5 Close-Grip Push-ups (:02 pause at the top) Strength Front Squat (3-3-3*) 3-3-3* Front Squat *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout “POINT BREAK” (Time) FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing BurpeeRead more