CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Sets of 3 should allow for a slightly bigger jump this week. Take a chance, respect the tempo, and get it done! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Neutral Grip DB Bench Press (Heavy) -Rest 1:30- 8-12/8-12 Single Arm DB Row (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time. (No Measure) 2.) 2-3 SETS 8-12 Incline DB Press (30X0) -Rest 1:00- Max Reps Close-Grip Chin-ups -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 16-20 DB (OR Cable) Chest Fly (Moderate) -Rest 1:00- Max...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Heaviest Weight) Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB: (100/70) Workout – Fitness “THE CALI BEAR (FITNESS)” (Weight) EVERY :30 FOR 20 MINUTES...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 ROUND 30 Double Unders or 45 Single Unders 10 Alt. Step-Ups (DB optional) 10 Push-Ups or Knee Push-Ups 10 Alt. DB Slides :30 Cardio Choice Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Triple, Double or Single Under Practice MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)* MIN 3 – :45 Ring, Bar, or Bench Dips MIN 4 – :45 Alt. DB Slides (Athlete Choice) MIN 5 – :45 Cardio Choice *Option to Hold DB in Goblet Position (No Measure) Optional Cool Down – All 2-3...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 – 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