CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No Measure) 10:00 RUNNING CLOCK… Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle. B. NC60 Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)|(14/10)**...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout RX: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. ** (10’/9′) for M/FSEE STANDARDS HERE: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-4/ SC: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (14/10)** 75 Toe To Something -20:00 Hard Cap- *Work can be completed in any order and broken up by...Read more

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate) :30s Row 20 Jumping Lunges / Jumping Squats :30s Bike Workout Metcon (Time) FOR TIME 800m Run -Rest 3:00- 1000m Row -Rest 3:00- 50 Cal Bike -20:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS. Strength Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65)Rest at least 5:00 then repeat the workout until you complete 60 reps total...Read more