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 – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL Into… 1 ROUND 12 Alt. Scorpions 12 Alt. Glute Bridge March 6 Half Box Jumps* 12 Barbell Deadlifts *Jump and land low on the box and then step down without extending hips at the top. Strength – All Deadlift (5-5-5-5 Double Overhand Deadlift* ) *Start Moderate and Build past Workout Weight. (Score is Weight) Workout of the Week – Performance “CATCHING SOME EARHART (PERFORMANCE)” (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 4-6-8-and so on… Box Jump Overs (24/20) 1-2-3-and so on… Deadlifts (225/155) -Rest 1:30 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (100/70)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlifts the entire time. Focus on cycling the Box Jump Overs with a quick jump, step down method. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 16/13 Cal Bike 10 Power Snatches (115/75) -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Hard effort each interval. Bike should take about a minute each round. Try to go with your biggest set of unbroken snatches each round. If you have to break the 10 then wrap up the set with quick singles. If snatches are you jam and you can rip out 10 unbroken each set then take this up to (135/95) but you must be able to cycle big sets still. COMPETE | PART 2 3 SETS (No Measure) 5 Strict Press (Athlete...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 DB Tempo Bench Press (30X0) -Rest 1:30- 8 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs)GOAL: RPE 6-9 | This week is a deload week before kicking off our next cycle on April 1. Use this week to take inventory of how your body is feeling and then pick the volume and RPE option that is most appropriate. Feeling good and want to keep the momentum going? Go for 4 sets and RPE 9. Want to get a pump in while giving your body a chance to recover? Go 2 sets and RPE 6. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10 Bar Dips -Rest :10- 15/15 Single Arm DB Overhead Tricep Extensions (Light) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12-15 DB (or Cable Chest) Fly (Mod) -Rest :10- 12-15 DB Floor...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