CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to Bar or Toes to Something 20 Box Jumps (24/20) 30 Push-Ups or Knee Push-Ups 40 Walking Lunges 200m DB Farmer Carry (Athlete Choice) *Option to Wear 20/14 Weight Vest -Rest 2:00 b/t Sets- (Score is Total Time) Optional Cool Down – All 2-3 SETS (No Measure) :30/:30 Half Pigeon on Box 15 Glute Bridge-Ups + :30 Glute Bridge Hold 100m EZ Walk -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Run. Fast effort on the barbell. Aim for your biggest unbroken set (both rounds coming back from the run), then quick sets or quick singles to finish the reps. COMPETE | PART 1 FOR TIME (Time) 50 Cal Row 40 Toes to Bar 30 Burpee Box Jump Overs 20 Hang Squat Clean (155/105) 10 RIng Muscle Ups (Score is Time)GOAL: RPE 8 | Chipper style today. Be smart about how you break up your gymnastics so you can minimize your breaks. We want to really try to push the intensity on this. Don’t think about leaving anything left in the tank. Try to get on the next movement sooner than you want to. COMPETE | PART 2 3 SETS (Time) 50 Double Unders 25′ Handstand Walk...Read more

CrossFit Mettle and Honor – NC FLEX Strength 12-10-8 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight on DL)GOAL: RPE 8 | This is a primer for the giant set coming up in the FLEX BODYBUILDING section of the programming. Focus on a strong grip for the deadlift and then use the box jumps to prime the nervous system for the next piece. Bodybuilding Metcon (Checkmark) 1.) 4-5 SETS 12-16 Pendlay Row (Moderate) -Rest :10- 12-16 DB Chest Supported Row (Moderate) -Rest :10- Max Reps Feet Elevated Inverted Row -Rest :10- Max Reps Banded (OR Cable) Lat Pull Down -Rest :10- Max Reps Banded (OR Cable) Straight Arm Lat Push Down -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-12 Incline Supinated-Grip DB Curl (Moderate) -Rest :30- 8-12 Seated DB Hammer Curl (Moderate) -Rest :30- 12-16 Incline Pronated-Grip DB...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe Touch Jumping Jacks 10 BB Elbow Punches 5 Hang Muscle Cleans 5 Strict Press Strength – All ON A 20:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 1 Hang Clean* + 2 Shoulder to Overhead *Option for Squat or Power. (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 400m Run 15 Power Clean & Jerks (135/95) (Score is Time) KG BB: (60/42.5) Workout – Fitness 2 ROUNDS FOR TIME (Time) 400m Run 15 Power Clean & Jerks (95/65) (Score is Time) KG BB: (42.5/30)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on keeping the Bike to less than a minute…this will be a challenge deeper into the AMRAP. Aim for unbroken on the DB movements for all 15min. COMPETE | PART 1 EMOM x 28 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski Min 2 – 4 Wall Walks Min 3 – 150m Run Min 4 – 4 D-Ball Over Shoulder (150/100) (No Measure)GOAL: RPE 7 | This is the start of our Longer EMOM Journey. Expect to see a lot of this every week. Goal is to accumulate a lot of volume as well as work our capacity at various movements. COMPETE | PART 2 EMOM x 8 MINUTES (AMRAP – Reps) MIN 1 – Max DB Step Ups (50/35)|(20) MIN 2 – Rest (Score is Lowest Reps)GOAL:...Read more