CrossFit Mettle and Honor – NC FLEX Strength 20-16-12 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Remember to treat this as a burner and a primer for what’s coming up next. Don’t dig your grave just yet—the real work is coming up in the FLEX BODYBUILDING section of today’s session. Also, remember to keep the shin perpendicular to the ground here to target the glutes over the quads. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Front Squat (Moderate) -Rest :30- 10-12 Hamstring Curl on Rower (OR Medicine Ball) -Rest :30- 16-20 DB Alternating Reverse Lunges (Moderate) -Rest :30- 12-16 DB RDLs (Moderate) -Rest :30- 20-30 Jumping Squats -Rest 4:00 b/t Sets- 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | I’ve read some...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND 1=...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken Toes to Bar on the first 1-3 Rounds. No more than 2 Sets in the last rounds. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 3 Power Snatch + 2 Hang Squat Snatch + 1 Overhead Squat -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 7 | This should be a moderate percentage based of a 1-Rep Max. Start light, around (50%) and then build up each set. (Think of a 5-8% increase each set). We should be finishing around 70%. COMPETE | PART 2 EVERY 3:00 x 6 SETS (Time) 200m Run 20/15 Cal Row -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Just put your head down and go. Hard effort on the Run and Row. Goal...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement. Quality movement is the goal here! Nothing sloppy today! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean 5 Front Squats 5 Push Press :20 Pike Hold/ HSPU Hold Strength – All Clean and Jerk (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power Clean* 5 Handstand Push-Ups 15 Air Squats *Weight Options… (205/145) (225/155) (255/175) (Score is Rounds + Reps) KG BB1: (93/65) KG BB2: (100/70) KG BB3: (115/79) Workout – Fitness AMRAP x 10...Read more