CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Bike 15 Banded Pull-Aparts 5 Tempo Ring Rows (3111) 5 Scap Pull-Ups + 5 Kip Swings Workout – Performance FOR TIME (Time) 40/30 Cal Bike 40 Pull-Ups 60/50 Cal Bike 30 Chest to Bars 80/70 Cal Bike 20 Bar Muscle-Ups (Score...Read More
CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Seated DB Shoulder Press (Heavy) Rest :15 12 Seated DB Rear Delt Fly (Moderate) Rest :15 25 DB Lateral Raise (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press)GOAL: RPE 9 | Big shoulder pump again as we head into a...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Make sure to push the Bike we can’t slack off there. Then big consistent sets on the Pull-Ups, Chest to Bar and BMU. COMPETE | PART 1 Power Clean (3 SETS 3 Power Clean) -Rest...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for a big set on the Wall Balls. Then keep the Deadlifts unbroken, use the Box Jumps to recover for the next set of Deadlifts each round. COMPETE | PART 1 EVERY 3:00 x...Read More
CrossFit Mettle and Honor – NC FLEX Strength Deadlift (6 SETS 4 Library Deadlifts (Moderate-Heavy) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Even if it’s a small jump, make a jump from the weight used last week. Keep the reps under control, and don’t take more...Read More
