CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) -Rest 1:00- 12-16 Seated Bent-Over DB Lateral Raises (Moderate) -Rest 1:00- 12-16 Standing DB Lateral Raises (Moderate) -Rest 1:00 b/t Sets- (Score is Weight On Shoulder Press)GOAL: RPE 8 | It doesn’t get any better than this for an all-out shoulder day! For both lateral raises, it is ok to swing the DBs a little bit and “”cheat”” for those last few reps. That is how close we want to get to failure. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12 Close-Grip Bench Press (Moderate) -Rest 1:00- Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate) -Rest :30- 1:00 Cardio Choice (Descending Pace) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS Max Reps Close-Grip Chin-ups -Rest 1:00- 21 3-Part DB Supinated Grip Curls* (Moderate) -Rest :30- 1:00 Cardio Choice...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Row. Consider 80% of your best Clean for your front squat weight. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 200m Run 4 Snatches (185/125) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 8 | Use the run to recover. Goal is to get some touches on a heavier barbell. If necessary take the weight down but we may see these heavier weights in QF. COMPETE | PART 2 EVERY 4:00 x 5 SETS (Time) 25 Cal Bike -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 9 | Bike Sprints. Hard push with a little bit of drop off time. Goal is consistency but if you’re truly pushing the pace it should drop a bit.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat Into… 1-2 ROUNDS 5 RDL 5 Hang Power Clean 5 Front Squats 10 Deadbugs Strength – Performance Overhead Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Workout – Performance EVERY 2:00 x 5 SETS (Time) 20/15 Cal Row 3 Front Squats (205/145) -Rest w/ Time Remaining- (Score is...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 – 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