CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo Deadlift (5-5-5-5*) *Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set. (Score is Weight) Workout – Performance EVERY 2:00 x 6 SETS (AMRAP – Reps) 20/15 Cal Bike Max Sumo Deadlift High Pulls (95/65) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls) KG BB: (42.5/30) Workout – Fitness EVERY 2:00 x 6 SETS (AMRAP – Reps) 15/12 Cal Bike Max Sumo Deadlift High Pulls (65/45) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Sumo Deadlift High Pulls)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (10-8-6-15+ Bench Press (Fat Gripz Optional)) -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 8-10 Weighted Bar Dips (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 20-30 No Lockout DB Goblet Squats (Moderate) -Rest 1:30- 8-12 DB Sumo Stance RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 3.) 3-4 SETS 12-16 Supinated-Grip Barbell Row (Moderate) -Rest 1:30- 8-12 DB Incline Press (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Another full-body...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Keep the Bike fast, aim for 1:10-1:15 or less. Goal is to open with your biggest set on the SDLHP. Consider (115/75) COMPETE | PART 1 Power Snatch (ON A 15:00 RUNNING CLOCK Build to a Heavy 3-Rep Touch and Go Power Snatch) (Score is Weight) GOAL: RPE 9 | No stopping at the bottom. This is going to challenge your speed through your hips, and grip to hang onto that heavier bar when bringing the weight down! COMPETE | PART 2 FOR TIME (Time) 10-8-6-4-2 Shuttle Runs Alt D-Ball Over Shoulder (150/100) (Score is Time)GOAL: RPE 9 | Short and sweet. Goal should be a fast pace to start and faster pace to finish. Make sure we are alternating which shoulder the D-Ball is going over.Read more

CrossFit Mettle and Honor – NC FLEX 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

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