CrossFit Mettle and Honor – NC FLEX Strength Back Squat (IN ABOUT 15-20 MINUTES… Build to a 5-Rep Max Back Squat ) GOAL: RPE 10 | Another big 5RM test to kick off the training phase and the cycle. While there isn’t a specific tempo, make sure not to bounce out of the bottom on any of these reps. We will retest these 5RMs at the end of the full 12-week training phase. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10-12 Dumbbell Romanian Deadlifts (3111) -Rest 1:00- 16 Alternating Poliquin Step-Ups (Light-Mod) -Rest 2:00 b/t Sets- 2.) 3 SETS 12-15 Goblet Squats (Moderate Load) -Rest 1:00- 16-20 Alternating Reverse Lunges (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | This session primes the posterior chain and quads while improving single-leg stability. Work with a controlled tempo to prepare for the higher lower body volume in Week 2. For now, we...Read more

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 FOR TIME (Time) 70 Double Unders 30 Single DB Step Ups (50/35)|(20) 70 Double Unders 50 Alt. DB Snatch 70 Double Unders (Score is Time)GOAL: METCON | RPE 8 | Goal is speed but we want to make sure we are not going to blow up our grip. Ultimately it’s going to come down to the grip there and how we can manage to hold on yet not burn out. So, keep the jump rope unbroken, but be smart about how we’re breaking up our Step Ups and Snatches. COMPETE | PART 2 EVERY 3:00 x 5 SETS (Time) 10/8 Cal C2 Bike 100′ D-Ball Carry (150/100) 2 Rope Climbs (Score Is Slowest Set)GOAL: SKILL | RPE 8 | Working the Rope Climb under fatigue. Bike is there to get the heart rate up, and the D-Ball is there to...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift ) (Score is Weight) Week 1 of 7 Strength | Testing Week Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 6 Deadlifts (275/185) 12 Push-Ups 18 Air Squats (Score is Rounds + Reps) KG BB: (125/85) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 6 Deadlifts (185/135) 8 Push-Ups 18 Air Squats (Score is Rounds + Reps) KG BB: (85/60) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Foam Roll 10 Cat/ Cows 10 Alt. Dead Bugs 1:00 Rebound...Read more

CrossFit Mettle and Honor – NC FLEX Strength IN ABOUT 15-20 MINUTES… (Weight) Build to a 5-Rep Max Incline Bench Press (Score is Weight)GOAL: RPE 10 | Welcome to your first 5RM test! Warm up thoroughly and build steadily to a strong 5-rep max. While there’s no tempo requirement, keep control of the bar throughout and avoid using momentum to complete the reps. If you don’t have access to an incline bench, a flat bench is ok, but keep the angle consistent throughout the entire cycle. We will retest these at the end of the full 12-week training phase. Bodybuilding Metcon (Checkmark) 1.) 4-5 SETS 10-12 Tempo Close-Grip Dumbbell Bench Press (30X0) -Rest 1:00- Max Reps Prone Dumbbell Reverse Flyes (Light-Mod) -Rest 2:00 b/t Sets- 2.) EMOM x 10 MINUTES Minute 1: Max Set Push-Ups (Controlled) Minute 2: 10-12 Dumbbell Skull Crushers (Moderate) (No Measure)GOAL: RPE 7 | The bodybuilding...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 100m Row 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy of the Complex… 1 Push Press + 2 Push Jerks (Score is Weight) Workout – Performance 5 ROUNDS FOR TIME (Time) 500m Row 12 Shoulder to Overhead (135/95) (Score is Time) KG BB: (60/42.5) Workout – Fitness 5 ROUNDS FOR TIME (Time) 500/400m Row 12 Shoulder to Overhead (95/65) (Score is Time) KG BB: (42.5/30) Extra Credit (All) NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. Bench Press (10-10-10*) *Start Moderate and build to Mod-Heavy. Between each set, perform max reps banded lat pushdowns. -Rest as Needed...Read more