CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or Doubles) 8 Hang Muscle Snatches 1:00 Jump Rope Practice 8 Snatch Balance (Power or Squat) Strength – All Snatch (3-3-3-2-2-1-1*) *Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single. (Score is Weight) Week 1 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 100 Double Unders 50 Hang Power Snatches (75/55) 100 Double Unders (Score is Time) KG BB: (35/25) Workout...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Short and sweet. Ideally we want to see big sets on the Double Unders, unbroken for some. Open the Snatches with your biggest set, then hit another big set with quick small sets to finish off. COMPETE | PART 1 EMOM x 28 MINUTES (No Measure) MIN 1 – 12/10 Cal Bike Min 2 – 8-12 Box Jump Overs (24/20) Min 3 – 12/10 Cal Ski Min 4 – 16-20 Wall Balls (20/14) (No Measure)GOAL: RPE 7 | Back to our longer EMOMS. Adjust reps as needed to make sure we can stay consistent in the timeframe until this starts to get more familiar. COMPETE | PART 2 4 ROUNDS FOR TIME (Time) 10 Front Rack Lunges (135/95) 50′ D-Ball Bear Hug Carry (150/100) (Score is Time)GOAL: RPE 8 |...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3 SETS 20 Weighted Sit-ups -Rest 1:00- 8-12 Ab Rollouts...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB Row 20-25 Supinated Band Pull-Aparts *Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body! -Rest w/ Time Remaining- Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35)|(24/20) 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups* *GHD Optional. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (35/20)|(20) 20 Push-Ups 10 DB...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD SIt-Ups. Focus on one nonstop pace, quick transitions between movements. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Complex… 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Hang Squat Clean -Rest as Needed b/t Sets- (Score is Weight)GOAL: RPE 7 | Goal is 70-80% of your Clean. Most will be limited by the Power Clean, but let’s focus on being able to move under the bar confidently especially as the legs start to fatigue with each rep. COMPETE | PART 2 5 ROUNDS (Calories) 1:00 Max Cals C2 Bike (Standing) 1:00 EZ C2 Bike (Seated) (Score is Lowest Cals)GOAL: RPE 8 | Hard but consistent effort. First minute is standing (off the seat) on the Bike at Damper 10. Next...Read more