CrossFit Mettle and Honor – NC FLEX Strength 9-9-7-7-5-5 (Weight) Tempo Bench Press (40X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench) GOAL: RPE 8 | Week 2 of 6 of our second accumulation cycle for this current phase. Build off the weights you used last week while maintaining the prescribed tempo. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Reps of 1+1/4 DB Bench (Moderate-Heavy) -Rest 1:00- 16-20 Alternating Glute Bridge KB Floor Press (Moderate) -Rest :30- Max Reps Incline Push-ups -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12-16 DB Squeeze Press (Moderate) -Rest :30- 12 Single DB Straight Arm Pullover (Moderate) -Rest :30- Max Reps DB Tricep Extension( Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 9 | Two mean tri-sets here to hit the chest and triceps hard to kick off the week. For the tricep extension, you...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal. Arms + Legs Bike 10 Alt. 90-90 Hip Rotations 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… 2 ROUNDS (MIN 7-14) 200m Run 600/400m Bike Workout – Performance FOR TIME (Time) 1 Mile Run 150/125 Cal Bike (Score is Time) Workout – Fitness FOR TIME (Time) 1200m Run 125/100 Cal Bike (Score is Time) Finisher – All 2-3 SETS (No Measure) 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal. Arms + Legs Bike 10 Alt. 90-90 Hip Rotations 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… 2 ROUNDS (MIN 7-14) 200m Run 600/400m Bike Workout – Performance FOR TIME (Time) 1 Mile Run 150/125 Cal Bike (Score is Time) Workout – Fitness FOR TIME (Time) 1200m Run 125/100 Cal Bike (Score is Time) Finisher – All 2-3 SETS (No Measure) 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal. Arms + Legs Bike 10 Alt. 90-90 Hip Rotations 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… 2 ROUNDS (MIN 7-14) 200m Run 600/400m Bike Workout – Performance FOR TIME (Time) 1 Mile Run 150/125 Cal Bike (Score is Time) Workout – Fitness FOR TIME (Time) 1200m Run 125/100 Cal Bike (Score is Time) Finisher – All 2-3 SETS (No Measure) 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it on the Run. Then have a bike strategy and stick to it. (i.e. tabata style, minimum RPM, :30/:30 effort). Find what works for you and then keep that pace. COMPETE | PART 1 1.) ON A 6:00 RUNNING CLOCK… (Weight) Build to a Heavy 2-Rep Alt. DB Squat Snatch (Score is Weight) -Rest 2:00 b/t 1 & 2- 2.) FOR TIME (Time) 10-8-6-4-2 DB Squat Snatch (50/35) 2-6-4-8-10 Handstand Push-Up (Score is Time) GOAL: RPE 9 | Part 1 is 1 Rep each arm…we want to see how heavy we can get. Part 2 is a quick sprint, focus on utilizing the legs on the Squat Snatch and HSPU so we don’t burn out the shoulders for those higher sets of HSPU. COMPETE | PART 2 4 SETS...Read more