CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 ROUND 10 PVC Muscle Snatch 6 Push-Up to Pike 6 Kip Swings Skill – All EMOM x 6 MINUTES (No Measure) Strict Gymnastics Pressing Option Pressing Options… 1-3 Strict Deficit Handstand Push-Ups 2-4 Strict Handstand Push-Ups 3-5 Pike Push-Ups 3-5 Strict Seated DB Press (No Measure) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Power Snatches (155/105) 5 Handstand Push-Ups 7 Pull-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness 10 ROUNDS FOR TIME (Time) 3 Power Snatches (115/75) 5 Pike Push-Ups 7 Jumping Pull-Ups (Score is Time) KG BB: (52.5/35) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose Antlers 5/5 Sciatic Nerve Floss...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Let’s set those lats on fire. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. If you already did 4 sets of this in Week 2, try to squeeze out an extra rep or two on the pull-up. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-15 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:00- 16-20 Top Down Gorilla Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Standing Barbell Curl (Moderate-Heavy) -Rest :10- 20 Alternating Crossbody Hammer Curl (Moderate) -Rest :10- 12/12 DB Concentration Curl (Moderate) -Rest 2:00 b/t Sets-...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Aim for quick singles on the Bar and unbroken on the HSPU and Pull-Ups. COMPETE | PART 1 4 SETS (Time) 6 D-Ball Over Shoulder (150/100) 12 Box Jump Overs (30/24) 18 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Intervals should be sprints. Aim to finish the pistols unbroken at the end of each set. This means 18 reps nonstop. Find a rhythm that you can sustain from rep 1-18. COMPETE | PART 2 EMOM x 6 MINUTES (Calories) :20 Max Cal Bike -EZ Bike in Remaining Time- (Score is Lowest Calories in the :20 Sprint)GOAL: RPE 9 | Hard Sprints for :20. Then recover on the Bike the remaining :40. So you’re basically biking nonstop for 6:00. Secondary...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf + Tib Raises 10 WB Lunges 20 Bunny Hops 10 WB Strict Press 30 Single Unders 10 WB Front Squats Into… 2 ROUNDS :20 Double Under Practice 10 Wall Ball Thrusters* 10 Push-Ups 5/5 Moose Antlers *RND 2, complete 10 Wall Balls. Strength – All Bench Press (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 10 MINUTES* (AMRAP – Reps) 5-10-15 and so on… Wall Balls (20/14) *Complete 35 Double Unders After Every Set (Score is Total Reps of Wall Balls) KG WB: (9/6) Workout – Fitness AMRAP x 10 MINUTES* (AMRAP – Reps) 5-10-15 and so on… Wall Balls (14/10) *Complete 70 Single Unders After Every Set. (Score is Total Reps of Wall Balls) KG WB: (6/5) Optional...Read more