CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Hold or Handstand Walking (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 200m Run 20 Alt. DB Hang Power Clean & Jerks (50/35) 2 Wall Walks (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...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 8 | Week 3 of 6. Finish with a heavier set of 5 than what you’ve hit over the past two weeks. The tempo is slightly more forgiving, so it shouldn’t be a problem. Remember, there should still be ZERO bounce out of the bottom. 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 12 MINUTES MIN 1 – 25 Situps MIN 2 – 20 Cal Row MIN 3 – Max Strict Knee Raises (No Measure)GOAL: RPE 9 | Since you loved this piece so much from Week 1, we are running it back. Note the short rest between movements—no dilly-dally...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get the work done here. Focus on a hard RPM to start the bike then settle in to an uncomfortable pace. The Sit-Ups will feel like a rest for most but see if you can go nonstop each round. COMPETE | PART 1 AMRAP x 10 MINUTES (AMRAP – Reps) 2-4-6… Shuttle Run* 2-4-6… D-Ball Over Shoulder (150/100) 1-2-3… Rope Climb *1 Rep = 25′ Down & Back (Score is Reps)GOAL: RPE 8 | Start at a moderate-hard pace and finish strong. Should feel like we’re moving faster than when we started! COMPETE | PART 2 1-1-1-1 (Weight) Cluster *Build to a Moderate Weight (Score is Weight)GOAL: RPE 6 | Focus on quality movement, a fast turnover and fast drive out of the bottom. Each rep should feel smooth and...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump Overs (24”/20”) 10 Front Rack Alt. Lunges (Empty BB) 10 Sit-Ups Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – 15 Box Jump Overs (24/20) MIN 3 – 16 Front Rack Alt. Lunges (95/65) MIN 4 – Max Sit-Ups MIN 5 – Rest (Score is Total Reps of Sit-Ups) KG BB: (42.5/30) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 12/10 Cal Bike MIN 2 – 12 Box Jump Overs (20) MIN 3 – 16 Front Rack Alt. Lunges (65/45) MIN 4 – Max Sit-Ups MIN 5 – Rest (Score is Total Reps of Sit-Ups) KG...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover. COMPETE | PART 1 FOR TIME (Time) 15-12-9 Cal Row Deadlift (185/135) Ring Dips (Score is Time)GOAL: RPE 8 | Hard pace and big sets. We want to make sure not go to failure. 2-3 Sets tops on the Deadlift and Ring Dips and no missed reps. COMPETE | PART 2 EVERY 3:30 x 4 SETS (Time) 15 DB Bench Press (50/35) 25′ DB Bear Crawl 25 Double Unders 15 Crossover Singles -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 7 | Goal is unbroken on the Bench Press every round, along with unbroken on the Jump Rope. Skill challenge is going from the Double Unders immediately into Crossover Singles!Read more