CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | Incline bench on shoulder day? Yes, please. I love hitting the upper chest and delts coming off a rest day. Try going a little heavier than what you used in Week 1 on both movements. The rep range is there for the incline bench because you should really try to go to failure. Aim for 8 reps, and then if you get there and still have something left, keep squeezing out reps. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 15 Barbell Upright Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 20 Single DB Skull Crushers (Moderate) -Rest 1:00- 15/15 Single Arm Dumbbell Hammer Curls (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2-3 ROUNDS :40 Plank* 6/6 Reverse Lunge with arm overhead** :20/:20 Side Plank 5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND ** Add light DB 2nd ROUND Into… 1:00 Cardio Choice (Run, Bike, Row or Ski) Workout – All AMRAP x 25 MINUTES (No Measure) 1:30 Cardio Choice 1 :30/:30 SA KB/DB Front Rack Hold (Athlete Choice) 20 Alt. KB/DB Slides 1:30 Cardio Choice 2 2/2 KB/DB Turkish Get-Ups :30/:30 Side Plank (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 3 Jefferson Curls at Bodyweight 6 Alt. Wrist Circles 3/3 SLOW Moose Antlers 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back day for Week 3 of our accumulation cycle. This is the same combo we did for Week 1. 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 weighted chin-up. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Reps Pronated Grip Inverted Row -Rest 1:00- 20-25 Banded (or Cable) Lat Pulldown (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Seated DB Hammer Curl (Moderate-Heavy) -Rest :10- 10 Tempo DB Zottman Curl (2121) -Rest...Read more