CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Alt. Standing Marches (slow high knees) :10 Fast High Knees Into… 4 ROUNDS :20 Alt. Quad Stretch (slow butt kickers) :10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3 ROUNDS) 100m Jog 5 Lunge-Lunge-Squat 10 Alt. Plank Shoulder Taps 15 Glute Bridge-Ups (option for single leg bridge-ups) Workout – All EMOM x 20 MINUTES (No Measure) MIN 1 – 100m Run MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice) MIN 3 – 100m Run MIN 4 – :45 DB Goblet Squats MIN 5 – :45 Alt. DB Slides (No Measure) Finisher – All 3 SETS (No Measure) 15-20 DB Weighted Hip Thrusts* 12-15 DBL DB RDL *Use Bench or MedBall. -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX 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

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Low reps so goal is unbroken. Focus on trying to relax more on the Double Unders so we can push the Power Clean and Bar Muscle Up. Rest up before picking up the barbell because the goal is to get that done and right into the BMU after. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 21 Cal Row 15 Deadlift (115/75) 9 Shoulder to OH (Score is Time)GOAL: RPE 8 | Sprinty workout. Focus on pushing the row hard, aim for unbroken on the barbell. Do you got this at 135/95? COMPETE | PART 2 FOR TIME  (Time) 2 ROUNDS 15/12 Cal Bike 50′ D-Ball Carry (150/100) 15 GHD Sit-Ups -Rest 2:00- 2 ROUNDS 15/12 Cal Bike 50′ KB Front Rack Carry (70/53) 20 V-Ups (Score is Time)GOAL:...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 5 BB Hang High Pulls 10 Alt. Elbow Punches 10 Ring Rows Into… 2 ROUNDS 20 Single Unders 5 BB Good Mornings 10 Alt. Back Rack Elbow Punches 5 Scap Pull-Ups + 5 Kip Swings Strength – All Hang Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 2-Rep Hang Power Clean* ) *Build up to and past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 2 Hang Power Clean (205/145) 4 Bar Muscle-Ups 36 Double Unders (Score is Rounds + Reps) KG BB: (93/65) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 2 Hang Power Clean (155/105) 8 Pull-Ups 72 Single Unders (Score is Rounds + Reps) KG BB: (70/47.5) Partner Workout Option IN TEAMS OF 2…...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (ON A 16:00 RUNNING CLOCK… Build to a 5RM Sumo Deadlift ) (Score is Weight) GOAL: RPE 10 | FINAL TEST OF THE CYCLE. Keep the core braced and keep tension every time you pull the bar from the ground. Let’s finish this cycle strong! Bodybuilding Metcon (Checkmark) 1.) EMOM x 25 MINUTES MIN 1 – 20/15 Cal Bike MIN 2 – 12 DB Push Press (50/35) MIN 3 – 25 Sit Ups MIN 4 – 10 DB Burpees (50/35) MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | This is the last conditioning piece of the cycle. We saw this in Week 3. Next week, we deload, so there is no reason to hold back here. Enjoy.Read more