CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Expect the DB Sumo Stance RDL to feel awkward at first. This is a taxing movement for the glutes if you really squeeze at the top. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16/16 Back Rack Bulgarian Split Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12-15 Barbell Hip Thrust (Moderate-Heavy) -Rest 1:30- 10/10 Single Leg Med Ball Glute Bridge -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here. It is ok if you fall 1 or 2 reps short on the last set. That just means you went heavy enough on these.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken. Two Options to spice this up. DU’s must be unbroken (restart if you trip). Consider GHD Sit-Ups or V-Ups. COMPETE | PART 1 Back Squat (10-10-10-10) (Score is Weight) GOAL: RPE 6 | Similar to last week, BUT let’s see if we can finish with the same weight as last week or slightly heavier! COMPETE | PART 2 4 SETS (Time) 600m Run (Mod Pace) -rest 1:30- 300m Run (Fast Pace) -Rest 3:00 b/t Sets- (Score is Slowest Time on 300m Run)GOAL: RPE 7 | Consistent pace for the 600 and the 300. We should be able to repeat both each set. Think a little conservative in the first set and then if we’re feeling good we can bump up the pace but there should def be...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Bunny Hops 10/10 Single Leg Hops* 5 Scap Push-Ups 20 Slow Alt. Shoulder Taps :30 Plank Hold** *Single Unders 2nd Round **Tuck Hold 2nd Round Into… 2-3 ROUNDS (Time Permitting) 15 Fast Single Unders or Double Unders 10 Push-Ups or Knee Push-Ups 10 Sit-Ups Strength – All Bench Press (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Workout – Performance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Workout – Fitness “ANNIE (FITNESS)” (Time) FOR TIME 100-80-60-40-20 Single Unders 40-30-20-20-10 Sit-Ups (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Sciatic Nerve Floss 10/10 Banded Ankle Distractions 20 Alt. Deadbugs -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12 PVC Around The Worlds 9 Barbell Back Squats 6 Barbell BTN Push Press 6 Alt. Groiners Strength – All EVERY 1:30 x 6 SETS (Weight) 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 27-21-15-9 Cal Row* Hang Squat Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 27-21-15-9 Cal Row* Hang Power Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Optional Cool Down...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 2 of 6. We want to hit the chest from all different angles here. Remember that on these 6-12-25 sets, you want to prioritize the volume. If you have to take a little bit of weight for later sets, do it. You should be getting close to failure but never falling short of the prescribed volume. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Set Incline Push-ups -Rest :30- 500 Meter Row (Moderate Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS Max Set Single DB Close-Grip Push-ups -Rest :30- 250 Meter Row (Fast Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 3.)...Read more