CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull Ups (RND 2: Kip Swings) 8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU) Strength – All ON A 10:00 RUNNING CLOCK… (No Measure) Choose a Pull-Up Option… Pulling Options… Build to a 3-Rep Weighted Pull-Up 5×5 Strict (Banded) Pull-Ups 5×5 Pull-Up Negatives 5×5 Vertical Ring Rows (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 50 Wall Balls (20/14) 30 Pull-Ups (Score is Time) KG WB: (9/6) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40 Wall Balls (14/10) 30 Ring Rows (Score is Time) KG...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is going to get grippy! Aim for unbroken or 2 sets on the Hang Power Cleans! COMPETE | PART 1 Thruster (3×3 Thrusters*) *Taken from the Rack (Score is Weight) GOAL: RPE 7 | Let’s see if we can keep those positions we worked on earlier this week. Think about keeping the chest tall as we drive out of the bottom. You should focus on speeding up as we come out of the bottom of the squat. COMPETE | PART 2 EVERY 4:00 x 4 SETS (Time) 400m Run 8 Wall Facing Handstand Push-Ups (Score is Slowest Set)GOAL: RPE 8 | Push the Run fast and then aim for unbroken on the HSPU. No more than 2 Sets so adjust these reps if needed.Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6-8 Barbell Bench Press (Fat Gripz Optional) Rest 2:00 8-12 Bent Over Barbell (OR Low Cable) Rows (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench Press)GOAL: RPE 9 | Week 1 of 6. Focus on controlled reps for the bench press, especially if using Fat Gripz, to enhance grip strength and chest activation. Maintain a strong back position and full range of motion during bent-over rows to effectively target the lats and upper back. Avoid rocking too much to build momentum on those reps. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Incline DB Pronating Press (Moderate) -Rest 1:30- 12-15 Banded Pull-Ups (OR Lat Pulldowns) (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12-15 DB (OR Cable) Chest Flys (Moderate) -Rest 1:30- 12/12 Single Arm Landmine Rows (Moderate) -Rest 1:30 b/t Sets- (No Measure) 3.) 2-3...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set: Workout Pace **2nd Set: Switch to 25 Double Unders Strength – All EMOM x 12 MINUTES* (Weight) 1 Hang Clean + 1 Clean *Start Mod-Light and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 42 Double Unders 21/16 Cal Row 12 Hang Power Cleans (115/75) (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 84 Single Unders 16/13 Cal Row 12 Hang Power Cleans (75/55) (Score...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into… 3 ROUNDS 100m Run 8 Bent Arm Banded Pull-Apart 6/6 Split Squat 4 Push-Up* *2nd Round perform 4 Up-Downs 3rd Round perform 4 Burpees Partner Workout – All IN TEAMS OF 2… (AMRAP – Reps) ON A 25:00 RUNNING CLOCK…* 1 Mile Run 200 Push-Ups 100 DB Goblet Alt. Lunges (Athlete Choice) Max Synchro Burpees in Time Remaining… *Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together. (Score is Total Synchro Burpees) Solo Workout Option – All AMRAP x 25 MINUTES (AMRAP –...Read more