CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Jumping Jacks 10 Barbell Deadlifts 10 Upright Rows 10 Tuck-Ups Into… 2 ROUNDS 8 Scap Pull-ups / Scap Depressions 10 V-Ups 5 Tall Jumps 10-12 Alt. Elbow Punches Strength – All EMOM x 8 MINUTES (Weight) 1 Power Clean + 2 Hang Power Clean *Start Light and build to Moderate+. (Score is Weight) Workout – Performance 4 SETS (Time) 10 Toes to Bar 8 Hang Power Cleans* 6 Toes to Bar 4 Power Cleans -Rest 2:00 b/t Sets- *BB Weights: SET 1: (115/75) SET 2: (135/95) SET 3: (155/105) SET 4: (185/135) (Score is Total Time)** **Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score. KG BB1: (52.5/35) KG BB2: (60/42.5) KG BB3: (70/47.5) KG BB4: (85/60) Workout – Fitness 4 SETS (Time) 10 Toes to Something 8 Hang Power...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. If you can, build on your weight from last week. Bodybuilding Metcon (Checkmark) 1.) 2 SETS 8/8 Back Rack Reverse Lunge -Rest 1:00- 20 Reps No-lockout Goblet Squats -Rest 1:00 b/t Sets- 2.) EMOM x 15 MINUTES MIN 1 – Max Double DB Step Ups (Moderate) MIN 2 – Max Abmat Sit-ups MIN 3 – Single Unders (No Measure) GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. Part 1 is only...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 8 Ground to OH 8 Wall Ball Front Squats Compete EVERY 2:00 x 4 SETS (AMRAP – Reps) 16/12 Cal Bike Max Wall Balls (20/14)* *10ft Target for All -Rest 1:00 b/t Sets- (Score is Lowest Reps) GOAL: RPE 8 | Feel that leg burn today. Don’t waste the shoulders on the Wall Balls, get used to using the legs the most. Extra Credit FOR RECOVERY (No Measure) Perform a Full-Body Yoga Session *Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure) GOAL: RPE 4 | Move and breath. We...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Into… 2 ROUNDS 10 Scap Push-Ups 7 Up Downs with Shoulder Tap 7/7 DB Strict Press 10 Slam Ball Ground to OH Workout – All AMRAP x 20 MINUTES* (AMRAP – Rounds and Reps) 3:00 Cardio Choice** 10/10 Single Arm DB Push Press (Athlete Choice, Mod) 20 Slam Balls (Athlete Choice) 20 Up-Downs *NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace. **Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio. (Score is Rounds + Reps) Post-Workout Strength – All Bench Press (3×6*) *Build to a Moderate-Heavy weight and stay at that weight across all sets. If you benched last week...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:15- 8-10 Tempo Chin-Up (30X0) -Rest 1:15 b/t Sets- (Score is Weight on DBs) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and reps you hit last week. The rest intervals and 3-second tempo are non-negotiables here. We want quality time under tension for maximum gains. Use a band on the chin-ups if you need it to hit at least eight reps with the appropriate tempo. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Reps Bar Dips into Max Bar Dip Hold (Hold at top) -Rest :30- 12-15 DB OR Cable Chest Fly (Moderate) -Rest :30- Max Reps Incline Push-ups -Rest 1:30 b/t Sets- 2.) 4 SETS 15/15 Single Arm Tricep Extensions (Moderate) -Rest :10- 15/15 Single Arm Banded OR Cable Push-down (Moderate)...Read more