CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Tuck-ups 10 Lunge + Twist Into… 1 ROUND 30 Mountain Climbers 10 Kang Squats 10 Tempo Air Squats (2211) Into… 1 ROUND 30 Mountain Climbers 10 Good Mornings 5 Narrow Stance Air Squats 5/5 Staggered Air Squats* 5 Wide Air Squats 5 Air Squats Strength Back Squat (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Back Squat (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 7 Front Squats (135/95)|(95/65) 14 Wall Balls (20/14)|(14/10) 21 Sit-ups (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening Strength Front Squat (5×3) 5×3 Tempo Front Squat (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS 1:00 – Max DB Front Squat (50/35)|(35/20) 1:00 – Max DB Devil’s Press 1:00 – Max Cal Row -Rest 1:00 b/t Sets- (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03 Hold Overhead every rep Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Heavy set of Complex… 1 SA KB Deadlift* 1 SA KB SDHP 1 SA Russian KBS 1 SA KB Cleans 1 SA KB Push Press *Athletes will complete one full round on the Right Side and then complete one full round on the Left Side. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20/15 Cal Row 20 Russian KBS (53/35)|(35/26) 20 Walking Lunges 20 Up-Downs (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep Extension 15 Slow Banded Lat Pull-downs 20 Alt. DB Curls -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS ON A 3:00 RUNNING CLOCK… 200m Run 20 Alt. DB Snatch (35/25)|(25/15) Max Toes to Bar in Remaining Time -Rest 1:00 b/t Sets- (Score is Reps)Read more