CrossFit Mettle and Honor – NC FLEX Strength Deadlift (8 SETS 3 Library Deadlifts (Heavy)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. 3s for the win here! Things should be getting real heavy at this point. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 12/12 DB Bulgarian Split Squats (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Walking Lunge Steps (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – 12-16 Weighted Sit-Up (No Measure)Goal: RPE 9 | Last time through this glute and leg burner, so give each set everything. Try to max out the reps or add weight where possible. For the Bulgarians, aim for perfect form with no shortcuts—finish this day with...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Ring Muscle Up but do not go to failure. Use the Run to recover and try to keep a relaxed grip on the Step Ups. COMPETE | PART 1 AMRAP x 9 MINUTES (AMRAP – Rounds and Reps) 12/9 Cal Ski 15 Handstand Push-Up 21 Wall Balls (20/14) (Score is Rounds + Reps) -Immediately move on to Part 2-GOAL: RPE 8 | A lot of upper body here. This should be a fast pace. Get your heart rate up before you start this. Then come out hot and see if you can hang on to that pace! COMPETE | PART 2 Deadlift (ON A 8:00 RUNNING CLOCK Build to a Mod-Heavy 5-Rep TnG Deadlift ) (Score is Weight) GOAL: RPE 8 | This should be a...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – Practice Gymnastic Option* MIN 2 – 100m Run *Gymnastic Options… 3-5 Strict (Banded) Pull-Ups 3-5 Pull-Ups 1-2 Muscle-Ups (No Measure) Workout – Performance FOR TIME (Time) 30 Ring Muscle-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20). (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 50 Pull-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20). *Option for Strict Pull-Up. (Score is Time) KG DB: (15/10) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – Practice Gymnastic Option* MIN 2 – 100m Run *Gymnastic Options… 3-5 Strict (Banded) Pull-Ups 3-5 Pull-Ups 1-2 Muscle-Ups (No Measure) Workout – Performance FOR TIME (Time) 30 Ring Muscle-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20). (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 50 Pull-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20). *Option for Strict Pull-Up. (Score is Time) KG DB: (15/10) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – Practice Gymnastic Option* MIN 2 – 100m Run *Gymnastic Options… 3-5 Strict (Banded) Pull-Ups 3-5 Pull-Ups 1-2 Muscle-Ups (No Measure) Workout – Performance FOR TIME (Time) 30 Ring Muscle-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20). (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 50 Pull-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20). *Option for Strict Pull-Up. (Score is Time) KG DB: (15/10) Optional Cool Down – All...Read more