CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (Score is Weight on Military Press)GOAL: RPE 6-8 | A little midweek shoulder work as we go through this deload week. Again, pick the volume and RPE that is appropriate to how you are feeling. Next week, we start a new cycle, and we want to feel READY TO GO. Bodybuilding Metcon (Checkmark) 1.) EMOM x 9 OR 12 MINUTES MIN 1 – 15/12 Calorie Row MIN 2 -16 DB Floor Press (Moderate) MIN 3 – 10 Strict Burpees -Rest an Additional 3:00 b/t Part 1 & Part 2- (No Measure) 2.) EMOM x 6 OR 9 MINUTES MIN 1 – 15/12 Calorie Row MIN 2 – 15 DB Lateral Raises (Light-Mod) MIN 3 – 20 Up Downs...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for sub 1:45 Run. Consider GHD Sit-Ups. COMPETE | PART 1 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereGOAL: RPE 8 | This is the NCFIT Thursday Workout. Grab a fellow competitor and have fun throwing down together. Feel free to get after the solo version if no one is around. Reps should be fast and smooth. Smooth on the burpees, unbroken on the Power Cleans. COMPETE | PART 2 Hang Clean and Jerk (1-1-1-1) (Score is Weight) GOAL: RPE 7 | Moderate weight. Similar stimulus to Monday, moderate loading but perfect form. Give yourself one cue and...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs 12 Alt. Deadbugs Into… 1 ROUND 200m Run 12 Alt. Lunge-Lunge-Squat 12/12 Single Leg Glute Bridge-Ups 12 Sit-Ups Into… 1 ROUND 400m Run (time trial!) 12 Alt. Curtsy Lunges 12 Calf Raises + 12 Tib Raises 12 Weighted Sit-Ups Workout of the Week – Performance “RUNNING RBG (PERFORMANCE)” (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 400m Run MIN 3 – 1:00 Max Weighted Sit-Ups* MIN 4 – Rest *Hold DB across chest. GHD Sit-Ups Optional. (Score is Total Sit-Ups) Workout of the Week – Fitness “RUNNING RBG (FITNESS)” (AMRAP –...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (2-4 SETS  8 Library Deadlifts (Moderate)) -Rest 2:30 b/t Sets- (Score is Weight on Deadlifts) GOAL: RPE 6-8 | Keeping the hinging pattern strong after our 5RM test last week. Again, pick the right volume and RPE here based on how you are feeling. We are deloading this week and jumping right back into the fire next week! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 12/12 Back Rack Bulgarian Split Squats (Mod) -Rest 1:00 10-12 Hamstring Curls on Rower -Rest 1:00 b/t Sets- 3.) 2-3 SETS 20 Goblet Squats (Light-Mod) -Rest :10- 25 Jumping Squats -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 6-8 | Giving the legs a primer for some of the movements we are seeing next cycle. The hamstring curls on the rower are coming back! Happy deload week!Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on big sets (i.e. 10 Rounds). Pick 2 movements that we want to really focus on and hit those hard and unbroken. COMPETE | PART 1 2 ROUNDS FOR TIME  (Time) 25/21 Cal Ski 50′ Handstand Walk* 10 Shuttle Runs** *HSW is 25′ increments **1 Rep = 25′ Down and Back (Score is Time)GOAL: RPE 9 | This is a Sprint. fast paced on the Ski. When you finish the first 25′ increments on the HSW try to immediately kick back up for the next 25′. COMPETE | PART 2 3 SETS (Time) 50 Jump Rope Reps* 50′ Single DB OH Walking Lunges** (50/35) *Set 1= Single Unders; Set 2 = Double Unders; Set 3 = Crossover Singles **Must be 25′ increments. 25′ Down Arm 1, 25′ Back Arm...Read more