CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* (No Measure) Choose a Pressing Complex… *Pressing Complex Options: GYM. OPTION… 2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups or… DB OPTION… 2 DB Strict Press + 2 DB Push Press (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 7 Strict Handstand Push-Ups 9 Front Squats (155/105) 12 Burpees Over Bar (Score is Time) KG BB: (70/47.5) Workout – Fitness 5 ROUNDS FOR TIME (Time) 7 DB Strict Press (35/20)* 9 Front Squats (115/75) 12 Burpees *Option for heavier DBs, 50/35 (Score is Time) KG BB: (52.5/35) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:30- 8-12 Hamstring Curl On Rower -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 9 | Big glutes and hamstring session here. Use straps for the RDLs to take away grip strength being a limiting factor. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12/12 Staggered Stance DB RDL (Moderate) -Rest 1:30- 8-12 Heels Elevated DB Front Squat (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 16-20 DB (OR Cable) Chest Fly (Moderate) -Rest :30- 1:00 Plank Hold -Rest 1:00 b/t Sets- (No Measure) 3.) 2 SETS 8-10/8-10 Single-Arm DB Row (Moderate) -Rest :30- 1:00 Plank Hold -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The plank holds will add up here. Keep it tight and try your best to hold on for the entire minute!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 the DB movements. Try to move fast on the Rope Climbs. Keep the transition from the first rep and second rep consistent every round. COMPETE | PART 1 ON A 15:00 RUNNING CLOCK (Weight) Build to a Heavy of the following Complex… 3 Hang Clean + 2 Front Squat + 1 Jerk (Score is Weight)GOAL: RPE 8 | You will want to utilize the Squat Clean on this one. This will get rough especially being able to grip the bar. Be patient and work on 1 rep at a time! COMPETE | PART 2 4 SETS (Time) 25/20 Cal Bike -Rest :30- 25/20 Cal Row -Rest :30 25/20 Cal Ski -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 9 | This should be a hard...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (50/35) 15 Box Jumps (24/20) 10 DB Farmer Alt. Box Step-Ups 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m DB Farmers Carry (35/20) 15 Box Jumps (20) 10 DB Farmer Alt. Box Step-Ups 5 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Skill – All 3 SETS* (No Measure) :20 Top of the Dip Hold :20 Bottom of the Dip Hold 10-12 Alt. Banded Pistol Squats or Alt. Single Leg...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! 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. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 4-6 Weighted Chin-ups (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 16-20 DB Walking Lunge Steps (Moderate) -Rest 1:00- 8-12 DB Chest Press, 1+1/4 Reps (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) EMOM x 12 MINUTES MIN 1 – 12-16 Alternating DB Cossack Squats MIN 2 – Max Reps Up-Downs MIN 3 – :45 Sit-ups (No Measure)GOAL: RPE 9 | The up-downs are...Read more