CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% Effort B. NC60 Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) into… 3 Rounds, 3 reps of each movement 1. Down and Up (torso vertical and fast drive!) 2. Elbows...Read more

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring Rows Workout Metcon (Time) EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 20 Arm Haulers MIN 3 – 200m Run MIN 4 – 15 Ring RowsScore is the SLOWEST 15/12 cal row for the workout.Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35′ HS Walk* *Estimate 5′ sections and follow Open standards. B. NC60 Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners 15ft Duck Walking Strength Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – Max Front Squats (155/105)|(115/75) MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow* *GHDSU OptionalScore is max total reps of FS & K2E combined. C. STRENGTH / GYMNASTICS Front Squat (1×3) ON A 15:00 RUNNING CLOCK… Establish Heavy 3-Rep Front Squat -Rest as Needed- Establish Heavy 5-Rep Front Squat Front...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you’re made of… B. NC60 Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded Shoulder Distraction from Rig (1:00/side) :20 Elbow Punches with Barbell Strength Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Workout Metcon (3 Rounds for time) 1. EVERY 2:00 FOR 2 SETS 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- 2. EVERY 2:00 FOR 2 SETS 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- 3. EVERY 2:00 FOR 2 SETS 35 Double Unders 9 Push Press (165/115)|(115/75)Score is your fastest time for each...Read more