CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5 SETS 7 Pause Box Squats (Mod-Heavy)*) *Pause in the down position with tension held for a clear :02 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should be challenging. Hold tension in each position then stand with purpose. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10 DB Step-Back Alt. Lunges (Mod-Heavy) 10 DB Romanian DLs (Mod-Heavy)* 30 Glute Bridge-Ups** *:02 Pause in Down Position **:01 Pause in the Top Hold -Rest 1:30 b/t Sets- (No Measure) 2.) 5 SETS 1:00 Banded Plank Hold 1:00 Weighted Wall Sit GOAL: RPE 7 | Lower Body / Midline Extra Credit FOR RECOVERY (Checkmark) 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...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. 90-90 Rotations 10 Slow Alt. Deadbugs 5 Hang Muscle Cleans Compete FOR TIME (Time) 70 Air Squats 50 DB Goblet Squats (50/35) 30 DBL DB Front Squats (Score is Time) GOAL: RPE 8 | Straight up Leg Work. One DB for the Goblet Squats, double up on the DB’s for the Front Squats. Walking might be funny the next couple of days, watch out for stairs! Extra Credit EMOM x 9 MINUTES (Weight) 1 Power Clean + 1 Hang Squat Clean Build to a Heavy Set* *Sets 1 & 2 – Light Sets 3 & 4 – Mod Sets 5 & 6 – Mod-Heavy Sets 7,8,9 – Heavy (Score is Weight) GOAL: RPE 8 | Build to a heavy set, not for PRs...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ankle Rotations 15 Bunny Hops :45 Moderate Pace Row 12 Up-Downs Into.. 2 ROUNDS :30 Calf Stretch on Wall 10/10 Single Leg Hops :45 Fast Pace Row 8 Burpees Skill – All Metcon (No Measure) 1.) EMOM x 6 MINUTES MIN 1 – :15/:15 Single Leg Single Unders MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders MIN 3 – Rest -Short Rest b/t P1 & P2- 2.) EMOM x 6 MINUTES MIN 1 – :30 Jump Rope Practice* MIN 2 – Rest *Jump Rope Options: Single-Single-Double Unders Double Unders Triple Unders Crossbody Single Unders (No Measure) Week 9 of 9 Gymnastics Cycle Workout – Performance Metcon (Time) 1.) ON AN 10:00 RUNNING CLOCK…* 120 Double Unders 60/50 Cal Row 30 Burpees Over Rower -Rest w/ Time Remaining- Into… 2.) 4 ROUNDS FOR...Read more

CrossFit Mettle and Honor – NC FLEX Aerobic Conditioning 3 SETS (Checkmark) 3:00 Cardio Choice 100m KB Farmer Carry (Mod-Heavy) 3:00 Cardio Choice -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 6 | Sweaty and sustainable. Breath and grip. Bodyweight Flow 3 SETS* (Time) 15 Burpees 75 Double Unders 50 Air Squats 25 Push-Ups 15 Burpees *Option to wear 20lb vest -Rest 1:30 b/t Sets- (Score is Slowest Set) GOAL: RPE 9 | Turn up the heat a little bit here. Push hard to try to beat your time each round. Extra Credit None. Rest and Recover!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 5 MINUTES :30 Bike 8 Push-Ups :30 Row 8 Ring Rows Compete AMRAP x 20 MINUTES (No Measure) 4:00 Bike 5 Strict HSPU 4:00 Row 5 Strict Pull-Ups (No Measure) GOAL: RPE 6 | Push-Pull Flow. EZ pace on the Bike and Row and get a good pump going on the Pull-Ups and Handstand Push-Ups 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 want to make the body feel good so no strenuous stretches. Find...Read more