CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. This can be especially tough with a movement like the deadlift. We want quality reps here, even once total exhaustion kicks in and the set becomes a battle. Try to limit any excessive bouncing of the bar. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 12-16 Poliquin Step-up (Light) -Rest 1:00- 12-16 DB RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Alternating Top Down DB Bench Press (Moderate) -Rest 1:00- 16-20 Alternating Top Down DB Gorilla Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN 1...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) KG BB: (35/25) Partner Workout Option...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to get into the second round. Push the Row, it should feel uncomfortable the entire time. Pistols we should be able to get done unbroken. Aim for no more than 3-4 sets on the everything else. COMPETE | PART 1 AMRAP x 10 MINUTES (AMRAP – Reps) 80/65 Cal Bike 60 Box Jump Overs (24/20) Max Rope Climbs (Score is Total Reps)GOAL: RPE 8 | Can’t slack on the Bike on this one. Push the pace to get yourself more time for the Rope Climbs later. Smooth and nonstop pace on the Box Jump Overs. When you get to the Rope Climbs keep yourself by the rope and try to get back on there as quick as possible! COMPETE | PART 2 FOR TIME (Time) 400m KB Farmers...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. You are stronger today than you were in week 4. Make that final set count. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Half-Kneeling Single-Arm Shoulder Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16/16 DB Walking Lunge (Moderate) -Rest 1:00- 12-16 DB Lateral Raises -Rest 1:00 b/t Sets- (No Measure) 2.) 1-2 SETS 12 Supinated Grip Bicep Curls (Moderate) -Rest 1:00- 10-12 DB Overhead Tricep Extension (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) KG KB: (24/16) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)Read more