CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10 Alt. DB Snatches 10 Kip Swings Skill – Performance EVERY 1:30 x 5 SETS (No Measure) 1 Kip Swing + 2 Toes to Something + 2 Toes to Bar (No Measure) Skill – Fitness EVERY 1:30 x 5 SETS (No Measure) 1 Kip Swing + 2 Kipping Knees to Chest + 2 Toes to Something (No Measure) Workout – Performance FOR TIME* (Time) 10-9-8-7-6-5-4-3-2-1 Alt. DB Devils Press (50/35) 2-4-6-8-10-12-14-16-18-20 Toes to Bar *Complete 35 Double Unders after each full round. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME* (Time) 10-9-8-7-6-5-4-3-2-1 Alt. DB Devils Press (35/20) 2-4-6-8-10-12-14-16-20 Toes...Read more

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 Metcon (No Measure) 3-4 SETS 1:00 Bike 1:00 Row 1:00 Ski 1:00 Bike 1:00 Row 1:00 Ski -Rest 2:00 b/t Sets- Complete all 3-4 Sets Then Into… 3 SETS 5:00 bike 5:00 row 5:00 ski -no additional rest b/t sets- (No Measure)GOAL: LONG CONDITIONING | RPE 8 | We’re seeing a bigger build-up here from the previous week. We are looking to get more comfortable with our 1:00 timed work on our machines. The 2nd round of each set is where we get the most out of this, with the goal being able to repeat the calories you performed in the first round. Try to stay consistent with each set from here. The second part of this is continuing to build comfort on the machines by adding that extra round. This should be again at a zone 2 pace teaching...Read more

CrossFit Mettle and Honor – NC FLEX Strength 8 SETS (Weight) 6 Tempo Close-Grip Incline Bench Press (30X0) -Rest 1:00- 6 Tempo Chin-ups (30X0, weighted if possible) -Rest 1:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 2 of 6 for this cycle. If you were able to complete all of the prescribed volume last week, add some weight today. This is a lot of work, but that’s precisely what we want. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8-12 DB Lateral Raises (Moderate) -Rest :10- 15 Front Plate Raises (Light-Mod) -Rest :10- 15 DB Lateral Raises (Light) -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 10-12 Bar Dips -Rest :10- Max Set Banded (or Cable) Tricep Pushdown -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | Big shoulder and tricep pump to wrap up today’s session. On the lateral raises, start with a moderate weight for...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