CrossFit Mettle and Honor – NC FLEX Strength 9-7-5 (Weight) Tempo Bench Press (20X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 5 of 6 of the second cycle for this current phase. We are doing a “”deload”” this week, but that really only applies to the volume. You should still push the load here and try to finish with a heavier 5 than last week. Next week, we test our 5RM! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Slight Incline DB Bench (Moderate-Heavy) -Rest 1:00- Max Reps Inverted Row -Rest 1:00- 12-16 Incline DB (or Cable) Chest Fly *on your last set of the DB bench, go to failure, then immediately drop the weight and go again. -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 16-20 DB Skull Crushers (Moderate) -Rest :10- Max Set Banded (or Cable)...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

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 – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run :30 Plank 10 Deadbugs 1:00 Bike Into… 1 ROUND 200m Run 10 DB Bent Over Row :30 Hollow Hold 1:00 Bike Into… 1 ROUND 200m Run 10 See-Saw Rows 10 Tuck-Up 1:00 Bike Workout – All EMOM x 30 MINUTES (Calories) MIN 1 – 200m Run MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice) MIN 3 – :45 Max Reps Tuck-Ups + V-Ups* MIN 4&5 – Max Cal Bike MIN 6 – Rest *1 Rep= 1 Tuck-Up + 1 V-Up. (Score is Total Cals) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30 Lat/Prayer Stretch on Box 5/5 Staggered Stance Good Mornings 10/10 Ankle Distractions* *Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away...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