CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | We are back hitting this combo from Week 2. Really squeeze the glutes at the top of the DB Sumo Stance RDL. For the Front Rack KB, you want to load the KB on the opposite side of the working leg. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16/16 Back Rack Bulgarian Split Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12-15 Barbell Hip Thrust (Moderate-Heavy) -Rest 1:30- 10/10 Single Leg Med Ball Glute Bridge -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here—just like for Week 2. Jason texted me after testing this and said “”FLEX gets me sore.””...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on the Wall Balls. Try to get the ball in your hands right after each double under set. COMPETE | PART 1 Back Squat (5×10 @60%) (Score is Weight) GOAL: RPE 6 | We should have a pretty good idea for what these 10 reps are going to feel like as we get into our heavy volume cycle. Pacing for all 10 reps should be smooth and consistent. Breath at the top then squat. COMPETE | PART 2 8 ROUNDS* (Time) 300m Run 200m Jog 100m Walk -No Additional Rest b/t Rounds- (Score is Slowest 300m Run)GOAL: RPE 8 | Two things here, we want a fast 300, BUT! Let’s make sure our 200m jog is also consistent; use the walk to really recover.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD Sit-Ups and legless on the Rope Climbs. Keep a strong pace on the Bike that you know you can continue to repeat. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 9 Shuttle Runs* 6 DB Devil’s Press (50/35) 3-6 Ring Muscle Ups *1 Rep= 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 9 | Short fast sprint, try to go nonstop and ideally unbroken on the rings no more than 2 sets if you’re going for the higher rep range. COMPETE | PART 2 ON A 6:00 RUNNING CLOCK… (No Measure) HS Walk Obstacle Practice* *OBSTACLE OPTIONS Walk up plates Walk around cones set up in a triangle/square Walk through cones (Zig-Zag) Pirouette around cone (No Measure)GOAL: RPE 6 | Have fun practicing different variations of...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 Ring Rows 10 Tuck Up or V-Ups Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – 6-8 Front Rack Alt. Lunges* MIN 2 – :45 Rope Climb Practice MIN 3 – :45 EZ Bike *Start Light and end at or slightly past workout weight. (No Measure) Workout – Performance 4 ROUNDS FOR TIME (Time) 30/25 Cal Bike 20 V-Ups 10 Front Rack Alt. Lunges (135/95) 3 Rope Climbs (Score is Time) KG BB: (60/42.5) Workout – Fitness 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Tuck-Ups 10 Front Rack Alt. Lunges (95/65) 6 Strict Pull-Ups (Score is Time) KG BB: (42.5/30) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 4 of 6. We are back hitting the same combo we hit in Week 2. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the slight incline bench press. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Set DB Floor Press (Moderate) -Rest :30- 500 Meter Row (Moderate Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS Max Set Single DB Skull Crusher -Rest :30- 250 Meter Row (Fast Descending Pace) -Rest 1:00...Read more