CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip Bench Press*) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set. (Score is Weight) Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 24 Walking Lunges 16 Burpees 8 Push Press (115/75) -Rest 2:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (52.5/35) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 18 Walking Lunges 12 Burpees 8 Push Press (75/55) -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch Hold 5 Empty Barbell Sumo Deadlifts 10 Kipping Knee or Straight Leg Raises* *In 2nd round, switch to Toes to Bar/Something Extended Warm-Up – All EVERY 2:00 FOR 4 SETS (No Measure) 3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex *Start Moderate-Heavy & Build to Workout Weight. Options for Complex… 2 Toes to Bar + 1 Bar Muscle-Up Or… 2 Toes to Something + 1 Pull-Up (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 75 Toes to Bar -Immediately Into- AMRAP w/ Time Remaining… 1-2-3-and so on…...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did in Week 1. Remember to take a big breath and BRACE before each heavy rep! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest :30- 8-12 DB Skull Crusher (Moderate) -Rest 1:30 b/t Sets- (Score is Weight on Floor Press) 2.) 3-4 SETS 16-20 DB Alternating Gorilla Row (Moderate) -Rest 1:00- 12-16 Alternating Reverse Zercher Lunges (Heavy) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 SLOW Reverse Crunches -Rest :30- 25 Weighted Sit-ups -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The 1+1/4 twist press has become...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smart consistent sets on the Toes to Bar. We should not come down to quick singles or doubles so we have some left in the tank for Muscle Ups. COMPETE | PART 1 Hang Power Clean (10-8-8-6-6*) *Build to a Mod-Heavy of fast cycling (Score is Weight) GOAL: RPE 7 | Goal is to be able to rep these out. Build up to a moderate heavy lift. At no point should we have to stop and reset our grip. COMPETE | PART 2 CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell /...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did in Week 1. Remember to squeeze your glutes and pull your rib cage down on the heavier reps! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Single-Leg Landmine RDL (Heavy) -Rest :30- 12/12 Glute-Dominant DB Step-ups -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 Neutral Grip DB Bench (Moderate) -Rest 1:00- Max Set DB Push-Ups (Minimum 10) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 Front Foot Elevated Reverse DB Lunge (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The glute-dominant step-up is one of the best ways I’ve found...Read more