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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 10 PVC Pass Throughs 10 Box Step Overs 10 Air Squats Into… 1 ROUND 10 Up-Downs 10 Behind the Neck Snatch Grip Strict Press 10 Box Jumps (Low Landing) 10 Med Ball Front Squats Into… 1 ROUND 10 Squat Jumps 10 PVC Overhead Squats OR BB Front Squats 10 Box Jump Overs 10 Med Ball Thrusters Strength – Performance Overhead Squat (3×6) *Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets. (Score is Weight) Week 3 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×6*) *Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets. (Score is Weight) Week 3 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 2-4-6-4-2 Overhead Squat (155/105) 5-10-15-10-5 Box Jump...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the run and aim for quick sets on the barbell. Does not need to be unbroken. Let’s give the grip a break and focus on fast cycle with quick rest. COMPETE | PART 1 3 SETS (Time) 24/20 Cal Row 8/8 DB Snatch (70/50) -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 9 | Fast paced row and heavier DB. Focus on sprinting through this each round! COMPETE | PART 2 Deficit Handstand Push-ups (ON A 10:00 RUNNING CLOCK… Build to a 3-Rep  Strict Deficit Handstand Push-Ups) (No Measure) GOAL: RPE 6 | We’re working to find the biggest deficit we can perform 3 “Good” HSPU reps. This means no getting sloppy or big arching at the back.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | This hamstring and glute day is guaranteed to leave you feeling it the next morning. Try and go a little heavier here than what you used in Week 1 for the RDLs. We are also adding a rep range (8-12) because you should really be going to failure on those. If you have some gas left in the tank after 8 reps, keep going. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 20 DB Reverse Alternating Lunges (Moderate) -Rest :30- 8/8 Single Leg Med Ball Glute Bridge -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The 20 reps per leg on...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength – All Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift ) (Score is Weight) Workout – Performance FOR TIME (Time) 800m Run 15 Deadlifts (275/185) -Rest 2:00- 600m Run 20 Deadlifts (225/155) -Rest 2:00- 400m Run 25 Deadlifts (185/135) (Score is Time) KG BB1: (125/85) KG BB2: (100/70) KG BB3: (85/60) Workout – Fitness FOR TIME (Time) 800m Run 15 Deadlifts (185/135) -Rest 2:00- 600m Run 20 Deadlifts (155/105) -Rest 2:00- 400m Run 25 Deadlifts (135/95) (Score is Time) KG BB1: (85/60) KG BB2: (70/47.5) KG BB3: (60/42.5) Optional Cool Down –...Read more