CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. You know the deal by now—the first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set. Refrain from too much bouncing of the barbell on these, as tempting as it might be. Controlled reps make you STRONG! Time under tension is what we want! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Poliquin Step-up (Light) -Rest 1:00- 12-16 DB RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 16-20 Alternating Top Down DB Bench Press (Moderate) -Rest 1:00- 16-20 Alternating...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups 6 Box Jumps *RND 2-3 combine to WB Thruster. Benchmark Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Benchmark Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Box Jumps (20) 20 Wall Balls (14/10) (Score is Time) KG WB: (6/5) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES 400m Run 50 Wall Balls (Athlete Choice) 50 Box Jumps (Athlete Choice) *P1 & P2 will...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’ve seen this before. Big sets on the Wall Balls and steady on the Box Jumps. Don’t slack off the on the Run. See if you can beat your previous best! COMPETE | PART 1 FOR TIME (Time) 100 Crossover Singles 25 DB Devil’s Press (50/35) 100′ Handstand Walk* *Must perform 25′ Increments (Score is Time)GOAL: RPE 9 | Start faster than you want to. After the jump rope let’s try to be aggressive with the DB Devil’s Press. Then bring it home with the Handstand Walk. COMPETE | PART 2 3 SETS (AMRAP – Reps) Max Wall Facing Handstand Push-Ups* *2-3 Reps in reserve -Rest 2:00 b/t Sets- (Score is Lowest Set)GOAL: RPE 8 | Not to failure. Stop with 2-3 reps left in the tank. See how close...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch + Jumping Jack 10 Banded High Pulls 8 PVC Pass Thrus 6 PVC Overhead Jumping Squats 4 Scap Pull-Ups Into… 2 ROUNDS 30 Mountain Climbers* 10 Banded Lat PushDowns 8 PVC Scarecrow Snatches 6 PVC Behind the Neck Push Jerks 4 Bar or Ring Kip Swings *2nd Round: 30 Crossbody Mountain Climbers Strength – All Power Snatch (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Snatch ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… Power Snatches (95/65)* *Complete 2 Ring Muscle-Ups after every full set. (Score is Total Reps of Both Movements) KG BB: (42.5/30) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… Power Snatches (65/45)* *Complete 2 Chest to Bar Pull-Ups after every...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Lighter barbell so we are looking for touch and go and unbroken for the first few rounds, but don’t burn out your pulling because we still have the Ring Muscle Ups. Aim to keep these unbroken the entire time. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 12-16 Alt. Pistols MIN 3 – 12/10 Cal C2 Bike MIN 4 – 8-12 Toes to Bar (No Measure)GOAL: RPE 7 | Make sure we can hold the numbers we’re picking here. Stay consistent with the cardio, we should be able to take these just to the end of the minute and then transition right into the gymnastics. COMPETE | PART 2 ON A 6:00 RUNNING CLOCK (Weight) Build to a Heavy...Read more