CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 ROUND 30 Double Unders or 45 Single Unders 10 Alt. Step-Ups (DB optional) 10 Push-Ups or Knee Push-Ups 10 Alt. DB Slides :30 Cardio Choice Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Triple, Double or Single Under Practice MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)* MIN 3 – :45 Ring, Bar, or Bench Dips MIN 4 – :45 Alt. DB Slides (Athlete Choice) MIN 5 – :45 Cardio Choice *Option to Hold DB in Goblet Position (No Measure) Optional Cool Down – All 2-3...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (6 SETS 4 Tempo Back Squats (20X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. Our second week hitting sets of 4. Build on the weight from last week and keep the tempo the same throughout the entire session. This should be TOUGH—that is the point. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 5 SETS 2:00 MAX Cal Bike -Rest 1:00 b/t Sets-GOAL: RPE 9 | You are going to have to find a more aerobic pace on the bike this week. This is the ultimate leg pump plus a lung burner. You get it ALL in FLEX. Enjoy.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Hard effort on the row, sub 4:00 both rounds. Aim for 2-3 Sets on the Wall Balls and 2-3 quick sets on the Snatches. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 40 Crossover Singles 20 DB Bench Press (50/35) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 8 | Aim for Unbroken on the jump rope and quick 2 reps for the Rope Climb. Break up Bench Press ahead of time to make sure we can keep a consistent pace and not get caught with the DBs. COMPETE | PART 2 3-4 SETS (No Measure) 1-3 Strict Ring Muscle Up (Banded Optional) (No Measure)GOAL: RPE 5 | These Strict Ring Muscle Ups we should be smooth. Smooth pull into the transition, and smooth...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch (Score is Weight) Strength – Fitness ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 Hang Power Snatches (95/65) (Score is Time) KG WB: (9/6) KG BB: (42.5/30) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 Hang Power Cleans (95/65) (Score is Time) KB WB: (6/5) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to keep going heavier this week than what you used last week. That might be a tiny jump, and that is ok. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | There is a lot packed into...Read more