CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -Rest :30- 12-16 DB Lateral Raises* (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs and go again. (Score is Weight on Strict Press)GOAL: RPE 9 | One last time with this vertical push and shoulder session this cycle. Earn tomorrow’s rest day here. Remember that for the lateral raises, you can (and should) go heavy enough that you have to swing and cheat the last few reps. Let’s make those delts grow! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls* (Moderate) -Rest 1:30 b/t Sets- *After the last set of KB Horn Curls, grab a lighter KB and...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 on all movements. If there’s anywhere to break it will be in the Wall Balls but this should be a fast drop and then right back into it. Sumo DL stays unbroken the entire workout. COMPETE | PART 1 EVERY 3:30 x 4 SETS (Time) 15/12 Cal Ski 10 Alt. Front Rack Lunges (135/95) 50′ Handstand Walk -Rest w/ Remaining Time- (Score is Slowest Set)GOAL: RPE 8 | Smooth nonstop pace. Focus on practicing Handstand Walk while breathing hard and under fatigue! COMPETE | PART 2 FOR TIME (Time) 50-40-30-20-10 Crossover Singles 10-10-10-10-10 Toes to Bar (Score is Time)GOAL: RPE 8 | Quick work here. Goal is everything unbroken and try to transition fast between the jump rope and pull-up bar.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the first half, sprint the last half! Main focuses are the Bike and Pull-Ups. COMPETE | PART 1 Back Squat (5×4@86-88%) (Score is Weight) GOAL: RPE 8 | Building up. Continue to aim for an explosive feel. Be patient with your sets and reps don’t rush through these we want a hard effort on every single rep! COMPETE | PART 2 4 ROUNDS FOR TIME (Time) 300/250m Row 20 DB Alt. Hang Snatch (50/35) 3 Wall Walks (Score is Time)GOAL: RPE 8 | Hard effort piece. Consistent pace on the Row, then really push the DB and Wall Walks; fast transitions and unbroken!Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy)) -Rest 3:00-4:00 b/t Sets- *On the last set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Last time seeing these library deadlifts this cycle. The goal here is still to show control and then go for broke on that final drop set. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Split Stance DB RDL (Moderate) -Rest 1:00- 10/10 Single KB Offset Reverse Lunge (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – 20/15 Cal Bike MIN 2 – 12+ Toes to Bar MIN 3 – 16+ Russian Kettlebell Swings (70/53) MIN 4 – REST (No Measure)GOAL: RPE 9 | One last time hitting this doozy. We did this in Week 1 and Week...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time Permitting) 8/6 Cal Bike 8 Box Jumps (2nd Round = Optional Height Increase) 8 Kip Swings Workout – Performance FOR TIME (Time) 80/60 Cal Bike 70 Box Jumps (24/20) 60 Pull-Ups 40/30 Cal Bike 30 Box Jumps (30/24) 20 Chest to Bars (Score is Time) Workout – Fitness FOR TIME (Time) 70/60 Cal Bike 60 Box Jumps (20) 50 Ring Rows 30/25 Cal Bike 20 Box Jumps (24/20) 10 Jumping Pull-Ups (Score is Time) Finisher – All 2-3 SETS (No Measure) 6/6 DB Goblet Split Squats 12 Feet Elevated Glute Bridge-Ups 24 Russian Twists* *1...Read more