CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) KG BB: (143/93) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy) -Rest :10- Max Reps DB Push Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Strict Press)GOAL: RPE 9 | The behind-the-neck press is a great way to strengthen the shoulders while in a challenging range of motion we don’t usually see. If the range of motion for the behind-the-neck press is too uncomfortable, feel free to use DBs or sub for a conventional seated strict press with the barbell. After the strict press, burn it out with the lighter max set push press! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-16 DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Moderate) -Rest 1:30 b/t Sets- 1.) 3 SETS 8-12 Close-Grip Bench Press (Moderate-Heavy) -Rest 1:30- Max Reps Close-Grip Chin -Up -Rest 1:30 b/t Sets- (No Measure) 2.) 3...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast on the Up-Downs and unbroken on the barbell. In the Strength keep the set of 5 and 3 Touch and Go. COMPETE | PART 1 FOR TIME (Time) 10 Shuttle Runs* 15 Strict Handstand Push-Ups 20 DB Box Step-Overs (50/35)|(24/20) 10 Wall Facing Handstand Push-Ups 10 Shuttle Runs* *1 Rep = 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Grippy and shoulder sprint! Think about how you’re going to break up the HSPU ideally aiming for big sets. COMPETE | PART 2 6 SETS (Distance) 3:00 Hard Row 1:00 EZ Row -No Rest b/t Sets- (Score is Lowest Distance)GOAL: RPE 8 | Consistent effort… This is going to be a common theme! Find a challenging but repeatable pace. Use the 1:00 to recover. This will be...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES (No Measure) 1 Strict Pull-Up or Vertical Ring Row + 1 Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME* (Time) 40-30-20-10 Push-Ups 20-15-10-5 Pull-Ups *Complete 25/20 Cal Bike after each set. **Option to wear 20/14lb Weight Vest. (Score is Time) Workout – Fitness FOR TIME* (Time) 30-20-20-10 Push-Ups 15-10-10-5 Pull-Ups *Complete 20/15 Cal Bike after each set. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30 Overhead Wall Stretch* 20 Banded High Pulls 10 Alt. Wrist Circles** -Rest as...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-16 DB RDLS (Heavy) -Rest :30- 8-12 Sumo Stance DB RDLs (Moderate) -Rest :30- 20 KB Glute Bridge (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Heavy RDLs)GOAL: RPE 9 | Hinge and glutes, baby! Hinge and glutes. There is so much GOOD that comes out of building strong glutes and a bulletproof posterior chain. Really get after this and enjoy the combo and the glute pump. You will be sore. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16-20 Goblet Curtsy Lunge (Moderate) -Rest 1:30- 12/12 Glute Dominant Step-Ups (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – 20/15 Cal Row MIN 2 – 12 Box Jumps (24/20) MIN 3 – 8/8 Single-arm Russian KBS (53/35) MIN 4 – REST (No Measure)GOAL: RPE 9 | A little more glutes and some conditioning to...Read more