CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8-10 DB Bench Press (Heavy) -Rest 1:00- 6-8 Weighted Chin-Ups (Moderate) -Rest 1:00- 8-10 Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | Week 2 of 6. Chest, back, and delts—all in one jam-packed tri-set. Focus on quick transitions between movements to maintain the intensity. Honestly, three sets should be more than enough here. If you feel like you have enough left in the tank for a fourth set, make a note and go heavier when we see this come up again in Week 4. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 1:00 Max Reps Bar Dips (Weighted, if possible) -Rest 1:00- Max Set Wide-Grip Banded Pull-ups (OR Cable Lat Pulldowns) -Rest 1:00- 15-20 DB Lateral Raises -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Single DB Close-grip Push-ups -Rest 1:00- 12-15...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2 Rounds, we can push this. Aim for unbroken or no more than 2 sets on the Push-Ups and Deadlifts. Consider (225/155) COMPETE | PART 1 FOR TIME (Time) 20 Wall Facing Handstand Push-Ups (Score is Time)GOAL: RPE 8 | Start off with your biggest set but not to failure (think 2 reps in reserve). Then see how quickly you can finish up! COMPETE | PART 2 ON A 15:00 RUNNING CLOCK (No Measure) Practice Handstand Obstacle Walk* *Set up plates like a stair case (No Measure)GOAL: RPE 6 | Goal is to practice some obstacle course fun. We’re think steps or ramp set up (If you have a ramp get after it). Beginner is just walk up on a plate and down, Intermediate would be two plates and down....Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Cardio Choice MIN 3 – :45 Russian KB Swings (Athlete Choice) MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice) MIN 5 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)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