CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Row (RPE 5/6) 4 Alt. Samson Stretches 8 Hollow Rocks 4 Up-Downs 8 Air Squats Into… AMRAP x 5 MINUTES :30 Row (RPE 7/8) 4 Kang Squats 8 Sit-Ups 4 Burpees 8 Jumping Air Squats Workout – All Front Squat (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat*) *Barbell must come from the floor. (Score is Weight) -Rest 3:00 b/t P1 & P2- 2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Row 15 Sit-Ups 10 Front Squats (70% of 3-Rep) 5 Burpees (Score is Rounds + Reps) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 SLOW Rower Hamstring Curls -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 8 Tempo Barbell Z-Press (30X0) -Rest 1:00- 12-15 DB Lateral Raise (Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Z-Press) GOAL: RPE 8 | Boulder shoulders to end the week! Let’s GO! Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN1 – 15 Burpees MIN 2 – 20 Russian Kettlebell Swings (Heavy) MIN 3 – 15 DB Strict Press (Moderate) MIN 4 – Single Unders (No Measure) 2.) 3 SETS 12-15 Seated DB Rear Delt Raise (Moderate) -Rest 1:00- 12-15 DB Incline Y-Raise (Light-Mod) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | The first piece is meant to get the heart pumping a bit while still working the shoulders through some different movements. For the second piece, slow down and move with intention. Big delts, big shoulders! LET’S GO! Extra Credit 3 SETS FOR QUALITY...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – 8/6 Cal Row MIN 2 – 8 Push Up to Pike MIN 3 – 8 Hanging Oblique Raises* *Or Hanging Side Knee Raises. Similar to a Hanging Knee Raise, but you will raise both knees up to the outside of your hips. Alternate directions each rep. Compete 5 ROUNDS FOR TIME (Time) 15/12 Cal Row 15 DB Bench Press (50/35) 15 Toes to Bar (Score is Time) GOAL: RPE 8 | Sleeveless today! Enjoy the pump, see what you can keep unbroken without slowing down the Row! Extra Credit 3 SETS (No Measure) 10 Hollow Rocks 10 V-Ups Max L-Sit Hold -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | This is going to get spicy, but we want to hit...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 2-4-6 and so on… Alt. Box Step-Overs Alt. DB Deadlifts Ring Rows Short Rest Into… 2 ROUNDS 5/5 DB Hang Power Clean* 5/5 DB Push Press* 7 Box Jump Overs 7 Kip Swings *RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice A Gymnastics Pull Option* *Options: Vertical Ring Rows (Strict) Pull-Ups (Strict) Chest to Bar Bar/ Ring Muscle-Ups (No Measure) Workout – Performance EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Max DB Hang Power Clean & Jerk (50/35) MIN 2 – 10 Box Jump Overs (24/20) + 2 Muscle-Ups* *Rest remaining time each minute. (Score is Lowest Reps of DB HPC&J) KG DB: (22.5/15) Workout – Fitness EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 –...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 8 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for the hamstring curl. Build on your loading and reps from last week if you can. Bodybuilding 5 SETS (Checkmark) 8/8 Front Foot Elevated DB Reverse Lunge (Heavy) -Rest 1:00- 16-20 Reps Alternating DB Goblet Curtsy Squats (Heavy) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading. Curtsy squats and lunges are the ultimate glute one-two punch. Extra Credit EVERY 3:00 FOR 4 SETS (Checkmark) 15-20 Weighted Sit-ups OR Cable Crunches 8-12 Barbell OR Ab Wheel Rollouts -No Additional Rest b/t Sets- (No Measure)Read more