CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Sets of 3 should allow for a slightly bigger jump this week. Take a chance, respect the tempo, and get it done! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Neutral Grip DB Bench Press (Heavy) -Rest 1:30- 8-12/8-12 Single Arm DB Row (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time. (No Measure) 2.) 2-3 SETS 8-12 Incline DB Press (30X0) -Rest 1:00- Max Reps Close-Grip Chin-ups -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 16-20 DB (OR Cable) Chest Fly (Moderate) -Rest 1:00- Max...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Most of us know the drill here! In the Strength we want to go a little heavier than the workout. In the Workout, we should be aiming to finisher heavier than last time or the entire workout heavier than last time! COMPETE | PART 1 5 SETS (Time) 6 Shuttle Runs* 12 Burpees Over Bar *1 Rep= 25′ Down + 25′ Back. -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Just a big of cardio to follow up the barbell. Fast repeatable pace is the goal here. Focus on the backpedal to change direction on the Shuttle Run and staying low on the Burpee over Bar. COMPETE | PART 2 3-4 SETS (No Measure) 2-3 Banded Ring Muscle Up Transition (Slow Negative) -Rest 1:30 b/t Sets- (No...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Heaviest Weight) Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB: (100/70) Workout – Fitness “THE CALI BEAR (FITNESS)” (Weight) EVERY :30 FOR 20 MINUTES...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more