CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Front Squat 5 BB Push Press 5 Plank to Pike 5 Hollow Rocks 5 Scap Pull-Ups Into… AMRAP x 5 MINUTES 5 Med Ball Thrusters 5 BB Push Jerks 5 Push-Up to Pike 5 Supermans 5 Kip Swings Workout of the Week – Performance “MUY CALIENTE (PERFORMANCE)” (AMRAP – Rounds and Reps) 5 SETS* AMRAP x 5 MINUTES 5 Push-Ups 5 Shoulder to Overhead (95/65) 5 Toes to Bar 5 Wall Balls (20/14)** **Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5. -Rest 2:00 b/t Sets- *Restart at 5s the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (42.5/30) Workout of the Week – Fitness “MUY CALIENTE (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS* AMRAP x 5 MINUTES 5 Push-Ups or Knee Push-Ups...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12+ Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 10 | It’s cruel that we finish the training week with this, but here we are. The 12+ on the fast, no-lockout back squat means I want you to maintain the same loading you’ve used in past weeks, maintain the speed, maintain the no lockout at the top, but GO FOR BROKE. The first set should be 15 reps minimum. Then, just battle to get anything over 12 for the next two sets. Lock in, and GO FOR IT. Oh yea, and the 50 walking lunge steps are still a thing as well. Let’s build some tree trunks today! Bodybuilding Metcon (Checkmark) 1.) 2...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Slightly above moderate pace for the run. Aim for nonstop on the Box Jump Overs at both heights. Big sets on the barbell. no more than 2-3 Sets for both weights. COMPETE | PART 1 3 ROUNDS (Time) 30 GHD Sit-Ups 2 Legless Rope Climbs 10 Squat Snatch (115/75) (Score is Time)GOAL: RPE 9 | Work the kip on the legless Rope Climb. We’ve done this practice before let’s put it into play today. Try to steer away from singles on the snatches. Aim for touch and go reps since the grip will get rest on the GHD Sit-Ups. COMPETE | PART 2 6 SETS (No Measure) 800m Jog -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 6 | Light recovery jog, just slightly above a nose breathing pace. Breathe in...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Heavy Complex… 1 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean (Score is Weight) Workout – Performance FOR TIME (Time) 800m Run 50 Box Jump Overs (24/20) 25 Hang Power Cleans (155/105) 400m Run 30 Box Jump Overs (30/24) 15 Hang Cleans (185/135)* *Option for Squat or Power. (Score is Time) KG BB1: (70/47.5) KG BB2: (85/60) Workout – Fitness FOR TIME (Time) 800m Run 40 Box Jump Overs (20) 20 Hang Power Cleans (115/75) 400m Run...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’ve never completed this before, add 1 Burpee and 1 Calorie to your last attempt. If you’re feeling it, let’s give it a shot see how far we can get. If we miss, just skip one round and take the Burpees and Calories down to a sustainable number. COMPETE | PART 1 FOR TIME* (Time) 50 Double Unders 40 DB Front Rack Walking Lunges (50/35) 30 Handstand Push-Up 50 Crossover singles 30 DB Overhead Walking Lunges 20 Deficit Handstand Push-Ups** *Double DBs **3.5″ deficit for men/2″ deficit for women (Score is Time)GOAL: RPE 8 | Try to stay consistent on how many reps you’re doing unbroken on the Lungs. If that means sets of 10 or 8, stay consistent with that. Have a plan for how you’re going to...Read more