CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND 1=...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement. Quality movement is the goal here! Nothing sloppy today! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken Toes to Bar on the first 1-3 Rounds. No more than 2 Sets in the last rounds. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 3 Power Snatch + 2 Hang Squat Snatch + 1 Overhead Squat -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 7 | This should be a moderate percentage based of a 1-Rep Max. Start light, around (50%) and then build up each set. (Think of a 5-8% increase each set). We should be finishing around 70%. COMPETE | PART 2 EVERY 3:00 x 6 SETS (Time) 200m Run 20/15 Cal Row -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Just put your head down and go. Hard effort on the Run and Row. Goal...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Go with your heaviest Power Clean option. Consider Strict HSPU. COMPETE | PART 1 3 ROUNDS FOR TIME (Time) 9 Shuttle Run* 18 Alt. Pistols 9 Devil’s Press (50/35) *1 Rep= 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Smooth on the Shuttle Run and Pistols. Push the Devil’s Press. See if we can keep these within 1-2 Sets. COMPETE | PART 2 5 SETS* (Weight) 3/3 Single Arm DB Strict Press *Build to a Heavy-3 -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 9 | Strict unilateral upper body pressing. Goal is to be able to match the effort with each arm. I would highly recommend each attempt be started with the weaker arm.Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The 3/7 sets are back! Can you complete the full set with a heavier weight than Week 2? Just make sure you don’t bounce the bar off your chest or let your hips come off the bench. We want a TOUGH set that gets you close to failure but nothing sloppy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Incline DB Bench (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS Max Reps Bar Dips (Minimum 6) -Rest 1:00- 20-24 Twist Press (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7...Read more