CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Partner Workout Option Metcon (Distance) IN TEAMS OF 2… ON AN 10:00 RUNNING CLOCK…* Max Meter Row -Immediately Into- AMRAP x 10 MINUTES** 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges -Immediately Into- ON AN 10:00 RUNNING CLOCK…* Max Meter Row *P1 works while P2 rests. Split the rowing work as needed. **P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed...Read more

CrossFit Mettle and Honor – NC FLEX Strength 8-6-4 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 10 | How heavy can you go with this challenging set-up on your grip? This is the last time you’ll be seeing this piece this cycle. Hold on and go for it on the final set of 4 reps. Bodybuilding Metcon (Checkmark) 1.) 4-5 SETS 12-16 Pendlay Row (Moderate) -Rest :10- 12-16 DB Chest Supported Row (Moderate) -Rest :10- Max Reps Feet Elevated Inverted Row -Rest :10- Max Reps Banded (OR Cable) Lat Pull Down -Rest :10- Max Reps Banded (OR Cable) Straight Arm Lat Push Down -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-12 Incline Supinated-Grip DB Curl (Moderate) -Rest :30- 8-12 Seated DB Hammer Curl (Moderate) -Rest :30- 12-16 Incline Pronated-Grip DB Curl (Light) -Rest 2:00 b/t Sets-...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS rd1 5 KB Deadlift 5/5 Single Arm Russian KB Swings 10 Bent Leg Sit-Ups 10 Alt. Bird Dogs rd2 5 KB Deadlift 5 Russian KB Swings to Waist 10 Straight Leg Sit-ups 10 Alt. Deadbugs rd3 5 KB Deadlift 5 Russian KB Swings 10 Sit-ups 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Partner Workout Option Metcon (Distance) IN TEAMS OF 2… ON AN 10:00 RUNNING CLOCK…* Max Meter Row -Immediately Into- AMRAP x 10 MINUTES** 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges -Immediately Into- ON AN 10:00 RUNNING CLOCK…* Max Meter Row *P1 works while P2 rests. Split the rowing work as needed. **P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB: (60/42.5) Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time Remaining- (Score...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Everything unbroken. Fast reps and fast transitions. If you can, set up equipment very close and aim for sub :45 each Set. COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski MIN 2 – 12-15 GHD Sit-Ups MIN 3 – 30-50 Crossover Singles MIN 4 – 4-5 Wall Walk (No Measure)GOAL: RPE 7 | Still in our 32 minute range. We saw some of these movements before so the goal would be to try to increase your effort by aiming for the higher rep range. COMPETE | PART 2 3-4 SETS FOR QUALITY (No Measure) 12 DB Pull Overs (Athlete Choice) 10 Barbell Hip Thrusts (Athlete Choice) 8 Strict Ring Dips -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 6 | Choose a Moderate...Read more