CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** *2nd Round perform Push Press **2rd Round perform Kip Swings Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Jump Rope Practice MIN 2 – 5 Shoulder to Overhead* MIN 3 – :45 Gymnastics Pull Option** *Start at or about workout weight and build heavier. **Gymnastics Options… 1-3 Bar Muscle-Ups 3-5 Pull-Ups 3-5 Ring Rows (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 100 Double Unders 25 Shoulder to Overhead (115/75) 10 Bar Muscle-Ups (Score is Time) KG BB: (52.5/35) Workout – Fitness 3 ROUNDS FOR TIME (Time) 200 Single Unders 25 Shoulder to Overhead (75/55) 15 Pull-Ups (Score is Time) KG BB: (35/25)...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 | Another tough shoulder session here. If you have tight hamstrings and can’t quite sit up straight on the Z-press, you can opt for sitting on a plate. The goal is straight legs and an upright torso. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8 Strict Press into 8 Push Press (Heavy) -Rest 1:00- DB Front Raise (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 12-16 Bar Dips -Rest 1:00- 16 Single KB Horn Curls -Rest 1:00 b/t...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores! COMPETE | PART 1 FOR QUALITY (No Measure) AMRAP x 15 MINUTES 15/12 Cal Ski 3/3 Feet Elevated Rope Rows* 3 Legless Rope Kip Tap** 3 Legless Rope Kip Grab*** -Rest :30 b/t Rounds- *Think similar to Ring Rows, feet elevated on a bench/box set up, perform 3 reps with right hand over left, then 3 reps with left hand over right **Hanging from the rope, kip and reach up like you’re doing a rope climb but just tap with the arm and then come down. ***Similar to the previous drill, but on the reach up we are going to grab the Rope (No Measure)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-9-7-7-5-5 Tempo Front Squat (40X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6. Finish with a tough set of 5, ideally heavier than what you finished with last week. 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 | *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. If you want to bias the day toward conditioning, perform 3 sets and 16 minutes...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON A 10:00 RUNNING CLOCK… Build to a Moderate 3-Rep TNG Power Clean) (Score is Weight) Workout – Performance The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles KG BB: (60/42.5) Workout – Fitness “THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS...Read more