CrossFit Mettle and Honor – NC FLEX Strength Front Squat (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max Front Squat) (Score is Weight) GOAL: RPE 10 | How strong can you get in 6 weeks week? Let’s find out. We love chasing gains in absolute strength so that we can take that progress and compound it into hypertrophy gains with the next cycle. Even on this 2RM test, try to avoid a big bounce out of the bottom. LET’S GO! Bodybuilding Metcon (Checkmark) 6 SETS 6-8 Tempo Heels Elevated Back Squat (30X0) -Rest 1:00- 8 Hamstring Curl On Rower -Rest 1:00 b/t Sets- (Score is Weight) 1.) 2-3 SETS 12-15 DB RDL (Moderate-Heavy) -Rest 1:00- 16/16 Poliquin Step Up (Light-Mod) -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 10-15 Medicine Ball Glute Bridge -Rest 1:00- 16-20 Reverse Alternating DB Lunge (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on the BMU today. See if we can perform every set unbroken. Consider (135/95) on the Lunges. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 150m Run MIN 2 – 6-8 D-Ball Deadlift (150/100) MIN 3 – 12/10 C2 Bike MIN 4 – 3 Thrusters (AHAP) (No Measure)GOAL: RPE 7 | This is our last of our 40 min EMOM progression, so let’s again finish try to finish by pushing the pace for every minute (Don’t worry we’ll still have EMOM’s just different from this format we’ve been following!) COMPETE | PART 2 3 SETS (No Measure) 6/6 Back Rack Lunges* 6 Tall Box Jumps (Athlete Choice) *Complete all 3 sets at Moderate weight. -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 7 | Some...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders or Double Unders 10 Back Rack Lunges 10 Kip Swings Skill – All 4 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8 Dynamic Kip Swings Reps of Pull Gymnastic Options* **Pulling Options… 6-8 Slow Ring Rows 4-6 Strict or Banded Strict Pull-Ups 2-4 Bar Muscle-Ups -Rest as Needed b/t Sets- (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 36 Double Unders 12 Back Rack Alt. Lunges (115/75) 6 Bar Muscle-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Bench Press ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far we’ve come. Give yourself plenty of warm-up sets, and then GO FOR IT! Bodybuilding Metcon (Checkmark) 1.) 8-10 SETS 6 Tempo Close-Grip Bench Press (30X0) -Rest 1:00- 6 Barbell Curl (Light-Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Bench) 2.) 2-3 SETS 15 DB Lateral Raises (Light-Mod) -Rest 1:00- Max Reps Prone DB Reverse Flyes (Light-Mod) -Rest 2:00 b/t Sets- (No Measure) 3.) 2 SETS 10-12 DB Skullcrushers (Moderate) -Rest 1:00- 15 Incline DB Hammer Curls (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 7 | This week is meant to serve...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We know the drill here. See if we can increase the weight from our last performance. Make sure to stay on the clock and be able to perform the Jerk immediately from the Power Clean catch position. COMPETE | PART 1 AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Bike 20/15 Cal Row 20/15 Cal Ski (Score is Rounds + Reps)GOAL: RPE 8 | Time to put all that machine work to the test today! We’ve been grinding hard the past 2 months on the machines. Find that hard sustainable pace, get uncomfortable and stay uncomfortable and let’s see what we can bang out! COMPETE | PART 2 4 SETS (No Measure) 3/3 Feet Elevated Rope Pulls* :30 Wall Facing Handstand Hold *Perform 3 Reps with one...Read more