CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. You should see progress here compared to weeks 2 and 4. Finish strong, but no sloppy reps. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3 SETS 20 Weighted Sit-ups -Rest 1:00- 8-12 Ab Rollouts...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) KG BB: (70/47.5) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is going to get grippy but we should be thinking sets of 10 or more on the barbell. Consider (115/75). COMPETE | PART 1 FOR TIME* (Time) 3-2-1 Legless Rope Climbs 30-20-10 Cals C2 Bike (Score is Time)GOAL: RPE 7 | Focus more for quality on this one. It’s a grippy day today combining this with the NCFIT workout. Use the bike to recover the arms but still getting the heart rate up. COMPETE | PART 2 5 SETS (Weight) 5 Snatch Grip Sot’s Press -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 6 | Focus on relaxing the legs in the bottom of the squat. Keep the Core and shoulders engaged to perform the press. We must return the bar to the shoulders completely before the next...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. This is your last opportunity to tackle these 3/7 sets and make it count. No sloppy reps, but we should be coming awfully close to failure here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Incline DB Bench (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS Max Reps Bar Dips (Minimum 6) -Rest 1:00- 20-24 Twist Press (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method* DB Skull Crusher (Moderate) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (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 Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) KG DB: (22.5/15) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry (35/20)...Read more