CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Benchmark Workout – Performance Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# KG BB: (42.5/30) Benchmark Workout – Fitness NANCY (FITNESS) (Time) 5 ROUNDS FOR TIME 400m Run 15 Front Squats (95/65) (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | Another push/pull session coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here. Knocking the prescribed sets to 2-3 as we start to prep for next cycle. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 DB (OR Cable) Flys (Moderate) -Rest 1:30- 8-12 DB Upright Rows (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Really feel the stretch portion of the lift in the twist press. For the lateral...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to send it. Fast runs and unbroken on the barbell… Can you PR your score if you’ve done this before? COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 6-10 Burpee Box Jump Over (24/20) MIN 3 – 50-60 Double Unders MIN 4 – 3-5 D-Ball to Shoulder (150/100) (No Measure)GOAL: RPE 7 | Another 32 minutes. Continue to keep the aim for consistency. Pick 1 or 2 movements as your biggest focus. COMPETE | PART 2 5 SETS (No Measure) 2 Strict Ring Pull-Up + 2-3 Ring Muscle Ups -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Similar to last week, being able to go from the Pull-Up to the Ring Muscle, except the Pull-Ups...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides. Into… EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing MIN 4 – EZ Full Slide Rowing MIN 5 – Mod Pace Rowing Into… 1-2 ROUNDS (Time Permitting) 30 Single Unders 20 Alt. Shoulder Taps 5 Up-Downs 5 Burpees Workout – All ON A 28:00 RUNNING CLOCK… (AMRAP – Reps) 5000/4500m Row 250 Double Unders* Max Burpees in Time Remaining *Option for 250 Jumping Jacks...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