CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:00- 8-10 Tempo Chin-Up (30X0) -Rest 1:00 b/t Sets- (Score is Weight on DBs) GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the previous week. If you can, train with a partner and have them spot you to push out 1 or 2 extra “forced” reps. The rest intervals and tempo are still non-negotiable. Yes, the rest is shorter. 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 10 Bar Dips -Rest :10- 15 DB Overhead Tricep Extensions (Light) -Rest :10- 20 Banded OR Cable Tricep Extensions -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 12-15 DB (or Cable Chest) Fly (Mod) -Rest :10- 12-15 DB...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Cardio (increase speed each round) 10 Glute Bridge Alt. Marches 5 Cat/Cows 5/5 Single Leg RDLs (option for staggered or split stance RDLs!) Strength – All Deadlift (12-10-8-6-4*) *Start Moderate+ and build past workout weight. (Score is Weight) Workout – Performance 5 SETS (Time) Cardio Choice* 6 Deadlifts (315/205) -Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 15/12 Cal Ski (Score is Slowest Set) KG BB: (143/93) Workout – Fitness 5 SETS (Time) Cardio Choice* 6 Deadlifts (205/145) -Rest 1:00 b/t each Set- *Cardio Choice Options: 15/12 Cal Row 12/10 Cal Bike 12/10 Cal Ski (Score is Slowest Set) KG BB: (93/65) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/6 DB Hang Snatch 8 Alt. V-Ups 10 Walking Lunges Compete 3 ROUNDS FOR TIME (Time) 15 GHD Sit-Ups 15 DB Snatch (R) (50/35) 30ft DB Overhead Walking Lunge (R) 15 DB Snatch (L) (50/35) 30ft DB Overhead Walking Lunge (L) (Score is Time) GOAL: RPE 8 | Goal is unbroken on the Snatch into the Lunges. The GHD is going to be the rest for the arms but the hip flexors are going to be burning on this. Extra Credit 3 SETS (No Measure) 8-12 Wall Facing Handstand Push-Ups -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 8 | Keep Building, we want more reps than last week per set while maintaining unbroken sets.Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more