CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit “Daniel” hard. Goal is 2-3 sets max on the Pull-ups and unbroken on the Thrusters. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat. Then grab out a barbell and go through for quality… 5 Elbow Punches/arm 5 Strict Press 5 Front Squat 5 Push Press Workout Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class...Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 4 ROUNDS* 10 Alt. Step-ups → 7 Box Jumps 5/5 SA KB Strict Press → 7/7 SA Push Press 10 KB DL → 7 KB Sumo DL 10 KB Upright Row → 7 KB SDHP *Switch your movements after 2 rounds. Strength Metcon (AMRAP – Reps) EMOM x 15 MINUTES* MIN 1 – :30 Max SA KB Strict Press (R) MIN 2 – :30 Max SA KB Strict Press (L) MIN 3 – 12 KB Upright Row *Keep weight light on Strict Press, use a heavier bell if able for the Upright Row.Score is total KB Strict Press. Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3/3 SA KB Push Press (53/35) 6 KB SDHP 5 Box Jumps (20′) -Rest 2:00- AMRAP x 5 MINUTES 3/3 SA KB Push Press (53/35) 6 KB SDHP...Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal BikeRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m Jog Workout Metcon (Time) FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 16 Seesaw DB Bent Over Rows 16 Plank Alt. DB Slides 16 Alt. Bicep CurlsRead more

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