CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Burpees 10 Med. Ball Push Press to Target 30 Single Unders Benchmark Workout – Performance Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball *Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. (Score is Time) KG KB: (24/16) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6 Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Another soul-crushing leg day to wrap up Week 2. You will see this combo two more times this cycle. Brace yourself. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 2:00 Cardio Choice (Moderate, Descending Pace) -Rest :30- 20 Russian Kettlebell Swings (70/53) -Rest :30- 1:00 Jump Rope (Easy Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 2 SETS 12 Hanging Knee Raises -Rest :30- 12 Barbell or Ab Wheel Rollouts -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Just a little bit more conditioning and some core work to round out the day. If you did the 6-12-25 with the appropriate tempo...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to hit this with a really high effort. Aim for big sets where you can and quick sets where you struggle. COMPETE | PART 1 FOR TIME (Time) 11 Cleans (95/65) 50′ HS Walk 9 Cleans (135/95) 50′ HS Walk 7 Cleans (185/135) 50′ HS Walk 5 Cleans (225/155) 50′ HS Walk 3 Cleans (275/185) -12:00 Hard Cap- (Score is Time)GOAL: RPE 8 | Do your best and get as far as you can. goal is to get to the last couple of weights! COMPETE | PART 2 EVERY 2:30 x 4 SETS (No Measure) 12/9 Cal Ski 6 Strict Pull-Ups -Rest w/ Time Remaining- (No Measure)GOAL: RPE 6 | Light shoulder pulling here. Goal is unbroken reps on the Pull-Ups. Option to perform Strict Chest to Bar...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat Into… 1-2 ROUNDS 5 RDL 5 Hang Power Clean 5 Front Squats 10 Deadbugs Strength – Performance Overhead Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Workout – Performance EVERY 2:00 x 5 SETS (Time) 20/15 Cal Row 3 Front Squats (205/145) -Rest w/ Time Remaining- (Score is...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) -Rest 1:00- 12-16 Seated Bent-Over DB Lateral Raises (Moderate) -Rest 1:00- 12-16 Standing DB Lateral Raises (Moderate) -Rest 1:00 b/t Sets- (Score is Weight On Shoulder Press)GOAL: RPE 8 | It doesn’t get any better than this for an all-out shoulder day! For both lateral raises, it is ok to swing the DBs a little bit and “”cheat”” for those last few reps. That is how close we want to get to failure. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12 Close-Grip Bench Press (Moderate) -Rest 1:00- Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate) -Rest :30- 1:00 Cardio Choice (Descending Pace) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS Max Reps Close-Grip Chin-ups -Rest 1:00- 21 3-Part DB Supinated Grip Curls* (Moderate) -Rest :30- 1:00 Cardio Choice...Read more