CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same weight across all sets. (Score is Weight) Workout – Performance 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Bar 9 DB Front Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Something 9 DB Front Squats (35/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds +...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken on all movements. How hard can we push the pace and transition! COMPETE | PART 1 Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesGOAL: RPE 9 | This can definitely be approached with a more conservative pace in mind but the 9 min cap means we need to push the first half (the Diane portion) to give us more time to move the heavier barbell and get into the HSW. COMPETE | PART 2 3 SETS (No Measure) :20 Ring...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Strict Press) (Score is Weight) GOAL: RPE 10 | You may not need the full 15-20 minutes today. It will probably only take a few sets to get to those tough working sets here, which is ok. We have one more big test tomorrow. Lock in a PR here and move on. Tomorrow we finish strong! Bodybuilding Metcon (Checkmark) 6 SETS 6-8 Tempo Barbell Bench Press (30X0) -Rest 1:00- 6-8 Tempo Barbell Row (30X0) -Rest 1:00 b/t Sets 1.) 2-3 SETS 12-15 DB (or Cable) Chest Fly (Moderate) -Rest 1:00- Max Set Banded (or Cable) Lat Pulldown (Light-Mod) -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12 Reps of 1+1/4 Incline DB Press (Moderate) -Rest 1:00- Max Set Banded (or Cable) Straight Arm Pulldown (Moderate) -Rest 2:00 b/t...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS (No Measure) 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 200m KB or DB Suitcase Carry (Athlete Choice)* 1:00 Plank Hold *Switch hands as needed -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)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