CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3 SETS 20 Weighted Sit-ups -Rest 1:00- 8-12 Ab Rollouts...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all sets. Goal is heavier than workout weight. 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) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 25 Deadlifts (115/75) 12 Pull-Ups (Score is Time) KG BB: (52.5/35) Optional Cool Down – All AMRAP x 6...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: A lot of pulling. If you’re a gymnastics ninja, focus on big sets on the barbell with quick sets on the BMU. If your love the barbell, then quick sets on the BMU and work on bigger sets with the barbell. Hard but consistent effort on the Row (Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) *3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6. This is a nasty way to get a massive pump. If you do a little napkin math, every 3/7 set adds up to 25 total reps, so pick your weight accordingly. Each 3/7 method set will start off easy, but the end will be an absolute grind! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Incline DB Bench (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS Max Reps Bar Dips (Minimum 6) -Rest 1:00- 20-24 Twist Press (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method* DB...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