CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent knees) 6 Box Dips Workout Metcon (AMRAP – Rounds and Reps) WORKOUT ON A 5:00 RUNNING CLOCK… 50/40 Cal. Bike* then… AMRAP x 10 MINUTES 10 DB Deadlifts 10 Box Jump Overs 10 V-Ups/Tuck-Ups 10 Box Dips *If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.Make note of the time for 50 cals! Optional Finisher Warm-up (No Measure) 2-3 SETS 15 Supermans 10/10 Single Leg Box Squats 30 Hollow Flutter KicksRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB) 5/5 Single Arm KB Front Rack Squats 5/5 Moose Antlers* 5/5 Single Arm KB Push Press 5 Cat/Cows 5/5 Single Arm KB Thrusters 1 ROUND (W/LIGHT-MOD KB) 5 DBL KB Squats 5/5 Moose Antlers 5 DBL KB Push Press 5 Cat/Cows 5 DBL KB Thrusters Workout Metcon (3 Rounds for time) 3 SETS 200m Run 10 Right Arm KB Thrusters 200m Run 10 Left Arm KB Thrusters 200m Run 10 KB Thrusters -Rest 2:00 b/t Sets- -18:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate PaceRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow Rocks Workout Metcon (Time) 6 ROUNDS FOR TIME :15 Assault Bike Sprint :45 Recovery Pedal -Rest 2:00- 4 ROUNDS FOR TIME :30 Max DB Squats :30 Max Air Squats -Rest 2:00- 2 ROUNDS FOR TIME :40 Max Burpees :20 Max Hollow RocksRead more