CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Work – Hit GPP Hard! B. NC60 Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your squat) Extended Warm-up Thruster (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Workout CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap C. STRENGTH / GYMNASTICS Overhead Squat (3-3-3-3-3 into 5×3) 10 SETS 3 Overhead Squats* -Rest as Needed b/t Sets- *Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at the top Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 12 Up-Downs 10 Sit-ups 8 DB Deadlifts 6 Push-Ups -Rest 3:00- Repeat! Optional Finisher Warm-up (No Measure) 2-3 SETS 6/6 Single Leg KB RDL 12 Glute Bridge Ups :30 Glute Bridge HoldRead more

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt. Lunges 5 Push-Ups 5 DBL KB Push Press :20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum) P2: Rowing @ Moderate Pace Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 14/12 Cal Row MIN 2 – 12 Alt. KB Front Rack Lunges MIN 3 – 12 KB Push PressRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 100m DBL DB Farmer Carry (Heavy) 50 Double-Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Single Arm DB Bent Over Rows 20 Alt. Penguin Heel TapsRead more