CrossFit Mettle and Honor – NC FLEX Strength 5 SETS (Weight) 5 Weighted Pull-ups (Heavy) -Rest :10- Max Reps Banded Pull-up -Rest 1:30 b/t Sets- (Score is Weight on Pull-up)GOAL: RPE 8 | Back from week 1—the goal here is to find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 10-15 reps to failure. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8 Tempo Pendlay Row (30X0) -Rest 1:00- 12 Prone DB Row (Moderate) -Rest :30- 16-20 Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12 Barbell Curl (Moderate) -Rest 1:00- 12 Incline DB Hammer Curl (Light-Mod) -Rest :30- 16 Pronated Grip Incline DB Curl (Light-Mod) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | Back and biceps on the docket today...Read more

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CrossFit Mettle and Honor – CrossFit Warm Up PARTNER WARM-UP (No Measure) IN TEAMS OF 2… 2 ROUNDS* 30 Mountain Climbers 10 Alt. DB Deadlifts 5/5 DB Strict Press *While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each. Into… AMRAP x 5 MINUTES* 5 Burpees 10 Lateral Hops Over DB 10 Alt. Hang Snatches *While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch. () Workout – Performance CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS MOBILITY 4 Cat Cows 4 Yoga Push-Ups 8 Alt. Groiners 8 Kang Squats Into… AMRAP x 6 MINUTES 150m/100m Row 20 Single Unders 10 Alt. Forward or Reverse Bodyweight Lunges 5 Up-Downs w/ pause in the Plank Workout – All 3 SETS FOR QUALITY* (No Measure) 100m KB Suitcase Carry (Athlete Choice, Moderate-Light)** 750/600m Row 1:00 Jump Rope Practice*** 20 Up-Downs 20 KB Goblet Alt. Lunges *Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! **50m w/ Right Arm, 50m w/ Left Arm. ***Jump Rope Options… Single Unders Double Unders Crossover Single Unders -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All ON A 10:00 RUNNING CLOCK… (No Measure) Foam Roll or Stretch as Needed (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