CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 DB (OR Cable) Flys (Moderate) -Rest 1:30- 8-12 DB Upright Rows (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | I love a good 1+1/4 reps on the twist press. This emphasizes the stretch portion of the lift, which is key if you are looking to grow. Enjoy!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press Strength – All Clean and Jerk (3-3-3-2-2-1-1*) *Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single. (Score is Weight) Week 1 of 6 Strength | Olympic Lifting Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – Max Cleans (225/155)* MIN 3 – Rest *Option for Power or Squat. (Score is Total Clean Reps) KG...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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring Rows *1 SET = MOVT 1-3. Workout – All TABATA (8 SETS / :20 ON/ :10 OFF)* (AMRAP – Reps) TABATA 1 – Up-Downs TABATA 2 – Toes to Bar or Toes to Something TABATA 3 – Shuttle Runs** TABATA 4 – Ring Rows*** *Complete a full Tabata before moving to the next after 1:00 rest. **1 Rep= 25′ Down. ***Option for Strict Pull-Ups or Strict Chin-Ups -Rest 1:00 b/t Tabatas- (Score is Total Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 Empty Barbell Reverse Curls 12-15 Empty Barbell Upright...Read more