CrossFit Mettle and Honor – NC FLEX Strength Back Squat (4-8 SETS 3 Tempo Back Squats (20X0)) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week (on Wednesday). This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding 1.) 3-4 SETS (Checkmark) 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 1 SET (Calories) 10:00 MAX Cal Bike (Score is Calories)GOAL: RPE 10 | 10 minutes. What are you made of? We’ve spent a lot of time on the bike leading up to this point. Give this test a go...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7 Push-Up to Pike Into… 1 ROUND 1:00 Full Stroke Row 10 PVC Overhead Waiter Squat or Zombie Squat 5-7 Pike Push-Ups Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Overhead Squats (95/65) -Max Handstand Push-Ups in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Handstand Push-Up) KG BB: (42.5/30) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Front Squats (95/65) -Max DB Push Press (35/20) in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of DB Push Press)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Primary focus is the gymnastics, lets try to keep these to 1-2 Sets. Break up the Deadlift as needed to keep speed/pace at that high RPE 9 intensity. COMPETE | PART 1 Back Squat (4×3 @90-92%) (Score is Weight) GOAL: RPE 8-9 | Key is bracing and speed. Strong control on the eccentric and explosive on the concentric. Make sure we are getting adequate rest between sets! COMPETE | PART 2 AMRAP x 36 MINUTES (AMRAP – Rounds and Reps) 400m Run 60 Double Unders 24 Alt. Hang DB Snatch (50/35) 20 Box Jumps (24/20) 20 V-Ups (Score is Rounds + Reps)GOAL: RPE 7 | Similar feel to Tuesday. Smooth, nonstop and consistent pace. If you got anything left towards the end then we can pick up the pace.Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (4-8 SETS 3 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2-5 Gymnastic Pulling Reps* MIN 2 – 5 Deadlifts** *Pulling Options… Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups **Start Light and build past Workout Weight. (No Measure) MID-YEAR CHALLENGE 24.2 (PERFORMANCE) “THE SUMMIT (PERFORMANCE)” (Time) FOR TIME 21-15-9-15-21 Chest to Bar Pull-Ups Deadlifts (255/185) (Score is Time) KG BB: (115/79) MID-YEAR CHALLENGE 24.2 (FITNESS) “THE SUMMIT (FITNESS)” (Time) FOR TIME 21-15-9-15-21 Pull-Ups Deadlifts (185/135) (Score is Time) KG BB: (85/60) Optional Cool Down – All FOR RECOVERY (No Measure) 10/10 Sciatic Nerve Floss 10/10 Banded Hamstring Stretch 10...Read more