CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Do not bounce out of the bottom of the squat. We want control throughout the rep. Emphasizing the bottom position of the squat will make you strong and help develop the quads! It’s a win-win. That and a good hamstring curl is the ultimate lower body one-two punch. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-12/8-12 Single Leg Landmine RDL (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Walking DB Double Lunge Steps* (Moderate) -Rest 1:30- 8-12 DB RDL (Heavy) *Each walking double lunge step is made up of a lunge step and an additional lunge on that same leg before taking a step with the other leg. -Rest...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken. At this weight we should be able to perform a fast Ground to OH (almost like a close grip snatch) to get the bar quickly to the back rack. Try to push your speed on the Double Unders. Think small jumps and fast wrists. COMPETE | PART 1 4 SETS (Time) 6 Shuttle Run* 6 DB Burpee Step-Overs (50/35)|(24/20) 12 Handstand Push-Ups -Rest 1:00 b/t Sets- *1 Rep= 25′ Down + 25′ Back. (Score is Slowest Set)GOAL: RPE 9 | Goal is to Sprint… see if you can keep each set around the 3:00 mark. Fight to finish fast and to stay consistent. COMPETE | PART 2 FOR TIME (Time) 21-15-9 Cal Bike Cal Row -Rest 2:00- 9-15-21 Cal Row Cal Bike (Score is Total Time)GOAL: RPE...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Strict Chest-To-Bar Pull-ups -Rest 1:00- 8-12 Strict Shoulder Press -Rest 2:00 b/t Sets- (Score is weight on Shoulder Press)GOAL: RPE 8 | Back-to-back upper body days to start week 5. We are looking for tough, quality sets here, but nothing quite close to failure. Remember to use a band for the pull-ups if necessary—we want at least 6 reps! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bent Over (OR Low Cable) Row (Moderate) -Rest 1:30- 12-16 Arnold Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS Max Banded (OR Cable) Face Pulls -Rest 1:00- 12-16 DB Lateral Raises (Moderate) -Rest 2:00 b/t Sets- 3.) 2-3 SETS Max Set Strict Toes To Bar -Rest :30- Max Set Reverse Crunch -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | More quality back, delt, and core work here...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Recover on the Run. Let’s focus on the Toes to Bar today and aim for unbroken. Try to be consistent with the amount of pulls on the Rope Climbs. COMPETE | PART 1 Front Squat (ON A 25:00 RUNNING CLOCK Build to a Heavy 1-RM Front Squat ) (Score is Weight) GOAL: RPE 10 | We want a heavy single thats fast and explosive with good form. If a PR is in the cards lets get it but we want a really powerful heavy single today… Let’s get after it! COMPETE | PART 2 5 SETS (No Measure) 2 Kipping Ring Pull-Up + 2-3 Ring Muscle Up -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Goal here is to be able to go from the Ring Pull-Up immediately...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Bar 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Something 6 Strict Pull-Ups (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 10/10 Single Arm Supported DB Row 12-15 DB Bent Over Reverse Flyes -Rest As Needed b/t Sets- (No Measure)Read more