CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run NCFIT Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (155/105) 11 Box Jumps (24/20) 11 Pull-Ups -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001. KB BB: (70/47.5) NCFIT Benchmark Workout – Fitness “STAND TALL (FITNESS)” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (115/75) 11 Box Jumps (20) 11 Ring Rows -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (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. Do not rely on bouncing out of the bottom to hit your numbers. We want controlled, clean reps. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 16-20 Heels Elevated DB Goblet Squats (Moderate) -Rest :30- 20-25 Jumping Squats -Rest 2:00 b/t Sets- (Score is Weight) 2.) 3-4 SETS Max Set Chin-ups (Minimum 8) -Rest 1:00- 8-12 Arnold Press (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS 12-16 Incline DB Curl (Moderate) -Rest 1:00- 12-16 Inverted Skull Crushers -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | This full-body split is excellent because we can hit muscle groups back-to-back...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Move fast today, that’s the key. Consider (50/35) on the DB. COMPETE | PART 1 EVERY :30 x 3 SETS (AMRAP – Reps) Max Reps Power Snatch* *SET 1: 75% SET 2: 65% SET 3: 55% -Rest :30 b/t Sets- (Score is Total Reps)GOAL: RPE 8 | This should start as quick singles and then we want to be cycling if possible. Make sure to set up your bar so you can quickly change out your weights otherwise you can set up 3 bars. It’s going to be a very fast turnover. COMPETE | PART 2 4 SETS (Time) 15/12 Cal Bike 15 Power Snatch (75/55) 15 Toes to Bar 15 Front Squat 15/12 Cal Bike -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Goal is to...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10 DB Side Bends Workout – All EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – :50 Up-Downs MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice) MIN 3 – :50 Push-Ups* MIN 4 – Rest *Option for Hand Release Push-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 10/10 DB Side Bends 15 Close Grip DB Floor Press 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench 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. You know what to expect and what weights to hit. Make this a STRONG, quality session topping your previous numbers. In two weeks, we will test a 2RM. No sloppy reps, hips coming off the bench, or any bouncing the bar off your chest! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Pronated Grip DB Bench Press (Heavy) -Rest 1:30- 8-12 Barbell Bent Over Row (Heavy) -Rest 1:30 b/t Sets- (Score is Weight On Bench) 2.) 2-3 SETS 8-12 DB Romanian Deadlift (Moderate) -Rest 1:30- 8-12/8-12 DB Bulgarian Split Squat (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | One last time seeing this full-body session. If you can have a training partner spot you...Read more