CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance 4 SETS (Time) 400m Run 25 Pull-Ups 20 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set) Workout – Fitness 4 SETS (Time) 300m Run 25 Ring Rows 20 Air Squats -Rest 2:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 15 Tib Raises 20 Alt. 90-90 Hip Rotations -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. Second time seeing this wave-loading scheme from Week 1. If you hit all your reps in week 1, the goal today is to build to end with a heavier double. If you came up short in week 1, reassess and make sure you hit all your reps and sets today. No matter what, no sloppy reps or bouncing the bar off your chest! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Pronated Grip DB Bench Press (Heavy) -Rest 1:30- 8-12 Barbell Bent Over Row (Heavy) -Rest 1:30 b/t Sets- (Score is Weight On Bench) 2.) 2-3 SETS 8-12 DB Romanian Deadlift (Moderate) -Rest 1:30- 8-12/8-12 DB Bulgarian Split Squat (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | I am loving this full-body split...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken on both the Deadlift and Jump Rope. If you trip on the DU’s, restart! COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 5 Shuttle Run* 15 DB Bench Press (50/35) 50′ DB Farmers Lunge** *1 Rep = 25′ Down + 25′ Back **Must be 25′ Increments (Score is Time)GOAL: RPE 7 | Focus on consistent pace for the shuttle run and unbroken on the farmers lunge. Goal is unbroken on the bench or biggest sets possible! COMPETE | PART 2 Front Squat (ON A 10:00 CLOCK Build to a Heavy 5-Rep Front Squat* ) *Bar must come from the floor (Score is Weight) GOAL: RPE 7 | Squats will be limited by our clean but we are going as heavy as possible from the floor. Make...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (31X1)*) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 70...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