CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle Snatch 10 V-Ups 10 Scap Pull-Ups + 10 Kip Swings Strength – All Snatch (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Power Snatch (115/75) Toes to Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Power Snatch (75/55) Toes to Something (Score is Rounds...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (10-8-6 Bench Press (Fat Gripz Optional)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. Build off the loading you used in week 1. We still want this to be a primer for what’s coming up in the BODYBUILDING section, but let’s build to something tough for the final set of 6. This is how we maintain a high level of strength as we focus on hypertrophy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bench Press (Moderate) -Rest :10- 12-16 Incline DB Bench Press (Moderate) -Rest :10- Max Reps Bar Dips (minimum 8 reps) -Rest :10- Max Reps DB Push-ups (minimum 8 reps) -Rest :10- 16-20 DB (OR Cable Machine) Chest Flys (Light) -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single-Arm DB Tricep Extension (Moderate) -Rest 1:00- 12-16 Barbell Skull...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Alt. High Kicks 25’ Figure 4 Stretch 25’ Right Side Karaoke 25’ Left Side Karaoke 200m Run Into.. 2 SETS 10/10 Bent Over Row :30 Plank 16 Alt. Shoulder Taps 10/10 No Push Up Renegade Row 5 Narrow Push Up Workout – All EVERY 7:00 FOR 3 SETS (AMRAP – Reps) 800m Run 15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)* Max Dips in Remaining Time *1 Rep = Row (R) + Row (L). **Option for Ring or Box Dips -No Additional Rest b/t Sets- (Score is Lowest Reps of Dips) Finisher – All 2-3 SETS (No Measure) 20-25 Seated Double Banded Lat Pull-Downs 20-25 Banded Upright Rows 15-20 Banded Hammer Curls -Rest As Needed b/t Sets- (No Measure)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 – 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