CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 10/10 Single Leg Single Unders 5/5 Leg Swings 5 Deadlifts 5 High Pulls Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Clean Deadlift* + 1 Hang Power Clean + 1 Power Clean *Start Light-Mod and Build Past Workout Weight. (Score is Weight) Workout – Performance EVERY 2:00 x 7 SETS (Time) 50 Double Unders Power Cleans* -Rest w/ Time Remaining- *Power Clean Options… 5 Reps (155/105) 4 Reps (185/135) 3 Reps (205/145) (Score is Slowest Set) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Workout – Fitness EVERY 2:00 x 7 SETS (Time) 100 Single Unders Power Cleans* -Rest w/ Time Remaining- *Power Clean Options… 5 Reps (115/75) 4 Reps...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | I freaking love this shoulder session. If you have tight hamstrings and can’t quite sit up straight on the Z-press, you can opt for sitting on a plate. For the prone YTAs, remember to hold a slight pause at the top of each Y, T, and A. If it burns after just a few reps, you are doing it right. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8 Strict Press into 8 Push Press (Heavy) -Rest 1:00- 12 DB Front...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s get some touches on each barbell. 2 Sets at the first weight, 2 Sets at the second weight. Finish the last 3 Sets at the final weight. COMPETE | PART 1 EMOM x 12 MINUTES (No Measure) MIN 1 – 8/6 Cal Row MIN 2 – 6-8 Toes to Bar MIN 3 – 6-8 Hang Power Snatch (96/65) MIN 4 – Rest -Rest 1:00 b/t 1&2- EMOM x 12 MINUTES MIN 1 – 8/6 Cal Bike MIN 2 – 6-8 Chest to Bar MIN 3 – 6-8 Handstand Push-Ups MIN 4 – Rest (No Measure)GOAL: RPE 6 | Some more light Pre-Open practice reps. More gymnastics focus today. Keep reps smooth with the intent on fast cycling. Again perform movements to standard for the Open. Leave no question for...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front leg, stretching the hamstring. Into… 2 ROUNDS 10 Alt. Step-Overs 5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover) 10 Air Squats 5 Burpees Strength – Performance Overhead Squat (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat*) *Weight must come from the floor. (Score is Weight) Strength – Fitness Front Squat (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat* ) *Weight must come from the floor. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Overhead Squats (135/95) 6 DB Farmers Alt. Box Step-Overs (50/35)|(24/20) 9 Burpees Over Bar (Score is Time) KG BB: (60/42.5) KG DB:...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5-9-7-5 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to finish with a heavier set of 5. And remember—the tempo is non-negotiable. 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 | Back from week 2, you get to pick your adventure here. No matter what you pick, thought, it’s going to hurt. *If you want to bias today’s work towards strength and hypertrophy, perform 4 sets of the split squats and RDLs and 12 minutes of the EMOM....Read more