CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3-5 SETS 5-7 Weighted Pull-Ups Immediately Into… 1:00 Weighted Dead Hang* *1:00 Max hold time. Make sure to come down safely. Have a box or platform set up to the side or drop the weight then come down. 2.) 15-12-9 Unbroken 1+1/2...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 7-10 Barbell Hip Thrusts (Heavy & Slow) Immediately Into… 15 Ring Push-Ups Immediately Into… 1:00 Ring FLR -Rest as Needed b/t Sets- FOCUS: Heavy Lower Posterior / Upper Push TIME: 25-30min GOAL: RPE 8-9 | Running it back to the week...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 3 Clean & Jerk (Athlete Choice)* MIN 2 – 1:00 Cardio Sprint MIN 3 – Rest *Goal is to build to a mod-heavy but crisp Power Clean & Jerk triple across the 7 sets. FOCUS: Athletic...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 10 SETS 3 Heavy Box Squats* *Option to build each set, every other set, or use the same heavy load for all 10 sets. Superset EVERY OTHER set with 10/10 Slow DB Supported Row (Heavy) FOCUS: Heavy Lower Push / Upper Pull TIME:...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3 SETS Max Reps Bodyweight Bench Press* *If not at BW yet or want to go heavier…choose a weight that is very challenging to get 7-10 solid reps. 2.) 3 SETS* 10 DB Alt. Step-Ups 10 DB Push Press w/ Slow Lower...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four Walks 25ft Toy Soldiers 25ft Walk on Toes 25ft Walk on Heels 25ft High Knees 25ft Butt Kickers 200m Run Into… AMRAP in the Remaining Time Of… 5/5 Sumo DB Deadlift...Read More
