CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 Incline DB Twisting Curls (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “”rest-pause”” sets after your activation set. (Score is Weight on Shoulder Press)GOAL: RPE 9 | Week 1 of 6. Perform the Myo-reps shoulder press with controlled form to fully fatigue the delts, focusing on strong, consistent reps throughout the mini-sets. For the twisting curls, prioritize a full range of motion and controlled eccentric to maximize those arm gains! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-12 Close Grip Bench Press (22X0 Tempo) -Rest 1:30-...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*) *Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight. (Score is Weight) Workout of the Week – Performance “THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (315/205) 15/12 Cal Bike (Score is Rounds + Reps) KG BB: (143/93) Workout of the Week – Fitness “THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (205/145) 12/10 Cal Bike (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down...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 on the Deadlifts or quick singles. Push the bike hard… EMOM is tough but definitely possible if these are your wheelhouse movements! COMPETE | PART 1 EVERY 8:00 x 4 SETS (Time) 500/400m Row 400m Run 8 DB Man Makers* (50/35) *Man Maker = Burpee + Renegade Row + Cluster (Score is Slowest Time)GOAL: RPE 8 | Goal here is to push the Row and Run but consistently, they should feel uncomfortable. Find a pace you can move nonstop on the Man Makers. No more than 2 Sets to complete these. COMPETE | PART 2 6 SETS (Time) 10y Sprints -Rest 2:00 b/t Sets- (Score is Shortest Time)GOAL: RPE 9 | We’re just working on our start. Three point start (one hand on the ground). Focus on...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Tempo Back Squats (40X0) Rest 2:00 8-12 Hamstring Curl on Rower (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 1 of 6. Focus on maintaining a controlled tempo on the back squats. This should be a brutal three sets of 8 reps. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 15-20 Tempo Goblet Squat (30X0) -Rest 1:30- 12-15 DB RDL (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 20-30 DB Walking Lunge Steps (Moderate) -Rest 1:30 8-12 Wide Stance Goodmorning (Light-Moderate) -Rest 1:30 b/t Sets- 2.) 2-3 SETS 15-25 Weighted Sit-Ups -Rest 1:00 1:00 Max Hollow Rocks -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Prioritize depth and control in the goblet squats to target the quads effectively, then use the DB RDLs to challenge the hamstrings and glutes with a...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength – All Push Press (5-5-5-5-5*) *Start Light and build to Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 40 Box Jumps (24/20) 30 Toes to Bar 20 Push Press (135/95) 20 Box Jumps (30/24) 15 Toes to Bar 10 Push Press (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Box Jumps (20) 30 Toes to Something 20 Push Press (95/65) 20 Box Jumps (24/20) 15 Toes to Something 10 Push Press (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY...Read more