CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Control the descent on every rep here, even on the heavy double. If you can’t control it, it’s too heavy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest :30- 8-12 DB Skull Crusher (Moderate) -Rest 1:30 b/t Sets- (Score is Weight on Floor Press) 2.) 3-4 SETS 16-20 DB Alternating Gorilla Row (Moderate) -Rest 1:00- 12-16 Alternating Reverse Zercher Lunges (Heavy) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 SLOW Reverse Crunches -Rest :30- 25 Weighted Sit-ups -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Following a full-body split...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We want to see quick sets or quick singles on the barbell but don’t burn out the grip and pulling so we can maintain our sets of reps for the Ring Muscle Ups! COMPETE | PART 1 CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball Boys 16-17 – 185# Deadlift + 20# Wall-Ball Girls 14-15 – 95# Deadlift + 10# Wall-Ball Girls 16-17 – 125# Deadlift + 14# Wall-BallGOAL: RPE 8 | We’re looking for big sets here but never to the point of failure. Goal is to minimize rest as much as possible. Do you have what it takes to get to the second round. COMPETE | PART 2...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy (Score is Weight) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (155/105) 5 Burpees Over Bar -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (70/47.5) Workout – Fitness 5 SETS (AMRAP – Rounds and Reps) AMRAP x 2 MINUTES* 3 Front Squats (115/75) 5 Burpees -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All EMOM x 9 MINUTES (No...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Remember to pull the rib cage down, squeeze the glutes, and don’t lean back on the heavy reps. We want to battle for a nice, upright torso on every rep. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Single-Leg Landmine RDL (Heavy) -Rest :30- 12/12 Glute-Dominant DB Step-ups -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 Neutral Grip DB Bench (Moderate) -Rest 1:00- Max Set DB Push-Ups (Minimum 10) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 Front Foot Elevated Reverse DB Lunge (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Glutes, baby!...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sprint faster than you want to. Get your hands on the barbell and don’t stop moving on the Burpees. It’s ok if we see drop off each round, let’s see how hard we can hit this. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Cal Bike MIN 2 – 3 Power Clean and Jerk (70%) MIN 3 – 30-40 Crossover Singles MIN 4 – 3-5 Wall Walks (No Measure)GOAL: RPE 7 | Make sure to take the 70% of your best Power Clean and Jerk. This should be challenging enough that we need to do them in Singles, but still doable to repeat for every round. COMPETE | PART 2 EVERY 2:00 x 3 SETS (AMRAP – Reps) 200m Run Max Rope Climbs -Rest...Read more