CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 12 Alt. Toy Soldier Line Drill 10 Good Mornings 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side to Side) 6/6 Single Leg RDLS 10 PVC Cuban Press Into… 1 ROUND 200m Run 10 Standing Figure 4’s 6 Snatch Deadlift 6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict Press Workout – Performance 4 ROUNDS FOR TIME (Time) 400m Run 15 Power Snatches (95/65) (Score is Time) KG BB: (42.5/30) Workout – Fitness 4 ROUNDS FOR TIME (Time) 400m Run 15 Power Snatches (65/45) (Score is Time) KG BB: (30/20) Post-Workout Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Skill* *Handstand Options… Wall Handstand Hold Box Around the Worlds Handstand Hold/ Walk (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 Scap Push-Ups *2nd Round: Add KB or DB to Goblet position Into… 2 ROUNDS :30 Dead Hang on Pull-Up Bar 5 Scap Pull-Ups 10 Sit-Ups Strength – All EMOM x 6 MINUTES (No Measure) Choose one Gymnastic Option… Gymnastic Options… 3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups 3-5 Banded Strict Pull-Ups 5-7 Ring Rows / Vertical Ring Rows (No Measure) Workout – Performance 3 SETS* (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 4 Pull-Ups 6 Hand Release Push-Ups 8 DB Goblet Alt. Lunges (50/35) 12 Sit-Ups -Rest 1:30 b/t Sets- *Restart at the beginning of each AMRAP. (Score is Lowest Rounds & Reps) KG DB: (22.5/15) Workout...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Quick transitions this should have a Chief feel to it. COMPETE | PART 1 EVERY 3:30 x 4 SETS (Time) 16/13 Cal Bike 14 DB Hang Power Clean (50/35) 12 Toes to Bar -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Push the Bike and aim for unbroken reps on the Hang Power Cleans. Secondary goal would be Toes to Bar unbroken especially for our gymnastics ninjas. Try to be quick about when we pick up the DBs and hop on the Pull-Up bar! COMPETE | PART 2 Clean and Jerk (1-1-1-1 Power Clean and Jerk ) (Score is Weight) GOAL: RPE 6 | Focus is to go right into the Jerk from the Catch in the Power Clean position. This means...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5 Tempo Front Squat (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Deloading how much volume we hit today, but not necessarily the intensity. Build to a tough set of 5 here with the goal of going heavier than what you did last week. This should be the final primer session before we test our 5RM next week. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 DB Walking Lunge Steps (Moderate-Heavy) -Rest :30- 16 Heels-Elevated Goblet Squat (Moderate-Heavy) – Rest :30- 25 Jumping Squats -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 9 MINUTES MIN 1 – 25 Situps MIN 2 – 20 Cal Row MIN 3 – Max Strict Knee Raises (No Measure)GOAL: RPE 9 | Last time seeing this session for this cycle. I am going to miss this combo of...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30s Row – Just Legs :30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats Into… 2 ROUNDS 1:00 Row 20 Single Unders 5 Tempo Air Squats (32X1) 5 Hang Power Cleans 10 Alt. Elbow Punches Workout – Performance FOR TIME* (Time) 100 Front Squat (115/75) 150/125 Cal Row 300 Double Unders *Partition reps and movements in any order to complete all work. (Score is Time) KG BB: (52.5/35) Workout – Fitness FOR TIME* (Time) 100 Front Squat (75/55) 125/100 Cal Row 400 Single Unders *Partition reps and movements in any order to complete all work. (Score is Time) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Wrist Rocks 1:00 Foam Roll T Spine 1:00 EZ Row (Nasal Breathing Only) -Rest as Needed b/t Sets- (No Measure)Read more