CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings Into… 2 ROUNDS 7 Barbell Deadlifts 7 Barbell Muscle Cleans 7 Barbell Strict Press 7 Barbell Front Squats Workout – Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups (Score is Time) KG BB: (42.5/30) Workout – Fitness “FRAN (FITNESS)” (Time) FOR TIME 21-15-9 Thrusters (65/45) Ring Rows (Score is Time) KG BB: (30/20) Post-Workout Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster ) (Score is Weight)Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (ON A 16:00 RUNNING CLOCK… Build to a 5RM Front Squat ) (Score is Weight) GOAL: RPE 10 | Skipping leg day and weak legs have never been cool. The tempo front squats have been brutal this cycle. Make sure that work pays off today. No tempo, but no bouncing out of the bottom either. Get it! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 12/12 Bulgarian Split Squat (Moderate-Heavy) -Rest 1:30- 16/16 Split Stance RDL (Moderate-Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) EMOM x 12-16 MINUTES* MIN 1 – 20 Alternating DB Reverse Lunges (50/35) MIN 2 – Rest MIN 3 – 20/15 Cal Bike MIN 4 – Rest (No Measure)GOAL: RPE 9 | Last time picking your own adventure with this leg burner combination for this cycle. *If you want to bias today’s work towards strength and...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider legless on the Rope Climbs. Goal is unbroken on all movements. COMPETE | PART 1 Repeat 24.3!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups 10 Lunges 10 Deadbugs 10 KB Deadlifts Into… 1 ROUND 6 Strict Knees to Chest 5 Hang Muscle Cleans to Up and Over 10 Back Rack Lunges 10 Sit-Ups 10 Russian Kettlebell Swings Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow MIN 2 – 10 Alt. Back Rack Lunges* *Start with an Empty Bar and Build to Workout Weight. (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 2 Rope Climbs 12 Back Rack Lunges (115/75) 18 Sit-Ups 24 Russian KB Swings (70/53) (Score is Rounds + Reps) KG BB: (52.5/35) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (ON A 16:00 RUNNING CLOCK… Build to a 5RM Bench Press) (Score is Weight) GOAL: RPE 10 | Week 6 of 6—It’s time to put all that work to the test. There is no prescribed tempo today, but we don’t want to bounce the bar off our chests either. Show control, keep your hips on the bench, and let’s see how strong you can get after six weeks of progressive overload. Remember, the stronger we get, the more potential we have to put on size during our next cycle. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Reps of 1+1/4 DB Bench (Moderate-Heavy) -Rest 1:00- 16-20 Alternating Glute Bridge KB Floor Press (Moderate) -Rest :30- Max Reps Incline Push-ups -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12-16 DB Squeeze Press (Moderate) -Rest :30- 12 Single DB Straight...Read more