CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND MOBILITY FLOW 10 Alt. Samson Lunges 10 Alt. Bird Dogs 10 SLOW Alt. Cossack Squats 5 Scap Push-Up to Pike 5 Cat Cows Into… GENERAL WARM-UP 2-3 ROUNDS (Time Permitting) :45 Cardio Choice 10 Push-Ups (Knees or Toes)* 8 KB Deadlifts 6 KB Around the Worlds 4/4 KB Goblet Reverse Lunges *Complete 7 HR Push-Ups on RND 2-3. Workout – All AMRAP x 21 MINUTES (No Measure) 2:00 Cardio Choice 8/8 KB Suitcase Split Squat (Athlete Choice) 12 Russian KB Swings 2:00 Cardio Choice 8/8 Single Arm KB Floor Press 12 Hand Release Push-Ups (No Measure) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 10/10 Wrist Nerve Glides* 5/5 Single Leg Prone Leg Lift Stretch** 10 SLOW Alt. Bird Dogs -Rest as Needed b/t Sets- *Place an outstretched arm against the wall or post on the rig,...Read more

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read more

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to Pike 10 V-Ups/Tuck-Ups 10 Scap Pull-Ups into… *SPECIFIC WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 8 Kip Swings 6 Muscle Cleans 6 Strict Press into… 1 ROUND (Time Permitting) 10 Toe Touch Jumping Jacks 8 Kipping Knee Raises 6 Power Cleans 6 Push Press Strength – All Push Jerk (12-10-8*) *Start Light and build to Moderate. This is a deload week in the Strength Cycle. (Score is Weight) Week 4 of 5 Strength | Wave-Loading Cycle Workout – Performance 4 SETS* (Time) 2-4-6 Push Jerk (185/135) 12-8-6 Toes to Bar -Rest 1:30 b/t Sets- (Score is Slowest Set) *1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in...Read more

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 3:00 x 4 SETS 8 Power Cleans ) (Score is Weight) GOAL: RPE 8 | 8s on the power clean are back so that we can build anaconda traps and explosiveness to match. Next week we will do 5s and then the final week we will be testing a 3RM. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Deficit Pendlay Rows (Moderate) -Rest 1:30- 10/10 Single Arm DB Supported Row (Moderate) -Rest 2:00 b/t Sets- 2.) 3 SETS 8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate) -Rest :45- 12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate) -Rest 1:30 b/t Sets- 3.) 2 SETS 6-8 Barbell Curl (Heavy) -Rest :30- 8-12 Incline Hammer Curl (Light-Mod) -Rest :30- 25 Single DB Curl...Read more