CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) KG KB: (24/16) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider American Swings. We should be moving fast towards the end. Even though the reps are picking up we want to be picking up the pace. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 C2 Bike MIN 2 – 6-8 D-Ball Squats (150/100) MIN 3 – 50-60 Double Unders MIN 4 – 50′ D-Ball Carry (No Measure)GOAL: RPE 7 | Bit more of a leg burn on this go around. Let’s see if we can focus on moving fast on these. Focus is trying to get the work done quickly each minute. COMPETE | PART 2 3 SETS (Time) 20 Yard Sprint -Rest 2:00 b/t Sets- (Score is Fastest Time)GOAL: RPE 9 | Start off with 2-3 sets at 60-70%. Then do a conservative...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. You are stronger today than you were in week 4. Make that final set count. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Half-Kneeling Single-Arm Shoulder Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16/16 DB Walking Lunge (Moderate) -Rest 1:00- 12-16 DB Lateral Raises -Rest 1:00 b/t Sets- (No Measure) 2.) 1-2 SETS 12 Supinated Grip Bicep Curls (Moderate) -Rest 1:00- 10-12 DB Overhead Tricep Extension (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more