CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Make sure not to bounce out of the bottom of the squat. We want control here throughout the rep, using the 1/4 squat to maximize the bottom position and stretch on the quads. This is how we grow diesel legs this cycle, with just one dedicated lower-body day per week. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-12/8-12 Single Leg Landmine RDL (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Walking DB Double Lunge Steps* (Moderate) -Rest 1:30- 8-12 DB RDL (Heavy) *Each walking double lunge step is made up of a lunge step and an additional lunge on that same leg before taking a step with the other...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat (3×5 Tempo Back Squat (31X1)* ) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. KG BB: (20/15) Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Strict Chest-To-Bar Pull-ups -Rest 1:00- 8-12 Strict Shoulder Press -Rest 2:00 b/t Sets- (Score is weight on Shoulder Press)GOAL: RPE 8 | Back-to-back upper body days to start the week. Use a band for the chest to bar pull-ups if needed. We are looking for tough, quality sets here, but nothing quite close to failure. It’s just another week of quality hypertrophy work through intentional reps and higher volume. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bent Over (OR Low Cable) Row (Moderate) -Rest 1:30- 12-16 Arnold Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS Max Banded (OR Cable) Face Pulls -Rest 1:00- 12-16 DB Lateral Raises (Moderate) -Rest 2:00 b/t Sets- 3.) 2-3 SETS Max Set Strict Toes To Bar -Rest :30- Max Set Reverse Crunch -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider 60-80 Double Unders especially if this is your jam. Unbroken on the Lunges, then sprint the 400, aim for 1:45 or less. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 3 Push Press + 3 Push Jerk + 3 Split Jerk -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Building on our overhead barbell cycling. Perform unbroken with no misses. Be patient recovering from the Split Jerks. COMPETE | PART 2 EVERY 3:00 x 5 SETS (Time) 5 Shuttle Runs* 9 OHS (135/95) 7 Strict Handstand Push-Ups *1 Rep= 25′ Down + 25′ Back. (Score is Slowest Set)GOAL: RPE 8 | Fast effort. Not an all out sprint but we should be trying to push the pace and transitions. Goal is unbroken...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog *Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 Alt Lunges** *Round 2 → 30 Double Unders **Round 2 → 10 DBL DB Farmers Lunges Workout – Performance EMOM x 20 MINUTES (Time) MIN 1 – 50 Double Unders MIN 2 – 20 DB Front Rack Alt. Lunges (50/35) MIN 3&4 – 400m Run MIN 5 – Rest (Score is Slowest 400m Run) KG DB: (22.5/15) Workout – Fitness EMOM x 20 MINUTES (Time) MIN 1 – 100 Single Unders MIN 2 – 20 DB Farmer Alt. Lunges (35/20) MIN 3&4 – 300m Run MIN 5 – Rest (Score is Slowest...Read more