CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. 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. If the strict press bothers your lower back, perform the 15+ set with a pair of Moderate DBs. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10/10 Half-Kneeling Single-Arm Shoulder Press (Moderate-Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 16/16 DB Walking Lunge (Moderate) -Rest 1:00- 12-16 DB Lateral Raises -Rest 1:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12 Supinated Grip Bicep Curls (Moderate) -Rest 1:00- 10-12 DB Overhead...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES (:40 ON/ :20 OFF)* (No Measure) MIN 1 – Row @20-22 SPM MIN 2 – Row @22-24 SPM MIN 3 – Row @24-26 SPM MIN 4 – Row @26-28 SPM MIN 5 – Row @28-30+ SPM MIN 6 – Row @ Consistent Workout Pace *:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM. (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (Distance) 10 ROUNDS 1 Rope Climb 3 Front Squats (185/135) -Immediately Into- Max Meter...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

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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6 DBL DB Strict Press (RND 2: Push Press) 6 Alt DB Step Ups (RND 2: DB Step Ups) Strength – All Shoulder Press (5-5-5-5 Tempo Strict Press (31X1)* ) *Start Light and Build to Moderate. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance FOR TIME (Time) 10 DBL DB Ground to Overhead (50/35) 20 DB Burpees 30 DB Farmer Alt. Box Step-Ups (24/20) 40 DB Push Press 50 Burpees* *Final 50 Burpees performed with no...Read more