CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 8 Tempo Barbell Z-Press (30X0) -Rest 1:00- 12-15 DB Lateral Raise (Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Z-Press) GOAL: RPE 6 OR 8 | Some shoulder work to end the week and the month. Go by feel here, depending on how much the rest of the week took out of you. Today could be another heavy day, or it could be a day to just feel your shoulders and move. Bodybuilding Metcon (Checkmark) 1.) EMOM x 10 MINUTES MIN 1 – 10 Strict Burpees MIN 2 -15/12 Calorie Row -Rest an Additional 2:00 b/t Part 1 & Part 2- (No Measure) 2.) EMOM x 10 MINUTES MIN 1 – 15 DB Floor Press (Moderate) MIN 2 – 15/12 Calorie Row -Rest an Additional 2:00 b/t Part 2 & Part 3- (No Measure) 3.) EMOM x...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 1:00 Row 10 Lunges 10 Tuck Ups Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Row 2 DB Front Rack Lunges (50/35)* 2 Toes to Bar* *Increase reps by 2 each round. Ex: RND 1: 2 Lunges + 2 Toes to Bar, RND 2 4 Lunges + 4 Toes to Bar, and so on. (Score is Rounds + Reps) GOAL: RPE 8 | Focus on keeping a consistent pace in the first half. As the Lunges and Toes to Bar start to add up, then we can start to ramp up the pace on those! Extra Credit 3 SETS (Time) 10 D-Ball Over Shoulder (150/100) -Rest :30 b/t Sets- (Score is Slowest Set) GOAL: RPE 9 | Not much rest in this one! Basically...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward) 10 Scap Push-Ups 5 Yoga Push-Ups 5 Hand Release Push-Ups :20 Handstand or Pike Hold Into… 2 ROUNDS 5 Snatch Grip RDL 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 BTN Snatch Grip Push Press Strength – All EMOM x 10 MINUTES* (Weight) 1 Power Snatch + 1 Hang Power Snatch *Start Light and build to Moderate+. (Score is Weight) Workout – Performance 2 SETS (Time) 2-3-4-3-2 Power Snatch* 5-10-15-10-5 Handstand Push-Ups -Rest 2:00 b/t Sets- *BB Weight Options: (135/95) (155/105) (165/115) (185/135) (Score is Total Time)** **Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score. Workout – Fitness 2 SETS (Time) 2-3-4-3-2 Power Snatch* 5-10-15-10-5 DB Push Press (Athlete Choice, Moderate) -Rest 2:00 b/t Sets- *BB Weight...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 8 | Max loading on RDLs can be tricky. This would be a good time to use straps if you have them. Final week, same tempo, LET’S GO! Bodybuilding 5 SETS (Checkmark) 8/8 Front Foot Elevated DB Reverse Lunge (Not Alternating / Heavy) -Rest 1:00- 16-20 Reps Alternating DB Goblet Curtsy Squats -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 8 | We are building off Week 2 here. Curtsy squats and lunges are the ultimate glute one-two punch. Enjoy. Extra Credit EVERY 3:00 FOR 4 SETS (Checkmark) 15-20 Weighted Sit-ups OR Cable Crunches 1:00 Slow Dead Bugs -No Additional Rest b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Bike 6 Kip Swings :30 Ski 6 Push-Ups Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Bike MIN 2 – 8-12 Chest to Bar Pull-Ups MIN 3 – 12/9 Cal Ski MIN 4 – 8-12 Burpees (No Measure) GOAL: RPE 8 | Main focus is the Chest to Bar Pull-Ups. Everything else should be very doable reps, but make sure reps remain unbroken on the Chest to Bar Pull-Ups “ Extra Credit FOR QUALITY (Time) 3 ATTEMPTS IN 8:00… Max L-Sit Hold (Score is Best Time) GOAL: RPE 10 | Really warm-up the hamstrings and core. We want to be able to really give this a legit attempt.Read more