CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x 5 MINUTES* (No Measure) 1 Chest to Bar + 2 Toes to Bar *Complex is meant to be completed unbroken. (No Measure) Skill – Fitness EMOM x 5 MINUTES* (No Measure) 1 Pull-Up or Half Pull-Up + 2 Toes to Something *Complex is meant to be completed unbroken. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 Toes to Bar 15/12 Cal Bike 10 Chest to Bar 10 Shoulder to Overhead (135/95) (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...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 everything so we can practice big sets. Use the bike to recover but don’t let it drag on. COMPETE | PART 1 Back Squat (ON A 10:00 RUNNING CLOCK… Build to a Moderate 10-Rep Back Squat ) (Score is Weight) GOAL: RPE 7 | This is NOT a 10RM! We just want to think about taking 3-4 big jumps to a challenging weight in the 65-70%. Remember for some of us QF starts this week and we’re not trying to destroy our legs. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16 Alt. Pistols 8 DBL DB Hang Clean (50/35) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 7 | Aim for unbroken and set a steady consistent pace on...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 3 of 6 for this cycle. We are back hitting the same combo we hit on 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 slight incline bench press. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-16 Incline DB (or Cable) Chest Fly -Rest 1:00- 16-20 DB Skull Crushers (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Single-Arm DB Overhead Tricep Extensions (Moderate) -Rest 1:00- Max Set Banded (or Cable) Tricep...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 5/5 Leg Swings (Forwards/Backwards + Side-to-Side) 10 Slamball Deadlifts 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Heel Sweepers 10 Slamball Ground to Overhead 10 Hand Release Push-Ups Into… 1 ROUND 200m Run 10 Good Mornings 10 Slam Balls 10 Push-Ups Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 400m Run 30 Slam Balls (Athlete Choice) 15 Push-Ups -Rest 2:00 b/t Sets- *Start from beginning each AMRAP. (Score is Lowest Rounds + Reps) Finisher – All 3 SETS (No Measure) 15-20 DB Pull-Overs* 12-15 Seated Wide Grip DB Curls *Complete on Wall Ball or Bench. -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