CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict Burpees* :30 Stroke Rate Rowing @ 26s/m 5 Burpees :30 28s/m Stroke Rate Rowing 5 Fast Burpees *1 Rep = Hand to the Ground + Jump back + Push-Up + Jump Forward + Stand + Jump. Workout – All FOR TIME (Time) 5000m Row* *Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00. COMPETE | PART 1 4 ROUNDS FOR TIME (Time) 16/13 Cal Ski 12/12 Single Arm DB Hang Clean and Jerk (50/35) 8 DB Goblet Alt. Pistols (Score is Time)GOAL: RPE 8 | Make sure we warm-up the weight for the Goblet Pistols. If necessary go with a second weight for the Pistols to practice. We’ll see more of this so it will get better over time. COMPETE | PART 2 3 SETS (Time) Run 1 Mile -Rest 3:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Consistent running for all sets. You should finish each round feeling like you could go for another 1/2 mile at the same pace.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | The hamstring curls on the rower are back! Big hinge and glute day today to pack on some muscle where it matters most. Who doesn’t want a jacked and strong posterior chain?! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 20 DB Reverse Alternating Lunges (Moderate) -Rest :30- 8/8 Single Leg Med Ball Glute Bridge -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | It’s not a typo. We want to see 20 reps per leg on the Bulgarian split squat. There simply isn’t a better movement for building strong glutes. I purposefully didn’t make those part of a superset because...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken all the way through. Should be able to go from the Power Snatches immediately into the Overhead Squats. COMPETE | PART 1 Snatch (ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch) (Score is Weight) GOAL: RPE 9 | We’re calling this a 9 instead of a 10 for the RPE because we want our most challenging weight that we know we can hit. If the cards are there and a 1RM/PR are in place get after it but we’re not trying to go to failure. COMPETE | PART 2 AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 50′ Single DB Overhead Walking Lunges* 10 Strict Handstand Push-Ups *25′ down with Arm 1, 25′ back with Arm 2 **Every completed 5′ on the Lunge is 1...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front or OH Squats *1st Round perform with PVC Pipe, 2nd Round perform with Barbell Strength – Performance Overhead Squat (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 7 MINUTES (AMRAP – Rounds and Reps) 7 Power Snatches (75/55) 7 Overhead Squats 35 Double Unders (Score is Rounds...Read more