CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 6 Bootstrappers 6 Alt. 90/90 Hip Rotations 6 Inchworms + Push-Up Into… 3-4 ROUNDS :45 Bike @ Mod Hard Pace 6 KB Goblet Lunges 6 KB Russian Swings 6 Alt. KB Cossack Squats 12 KB Horn Taps Strength – All Back Squat (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep ) (Score is Weight) Week 1 of 6 Wendler Workout – Performance Metcon (Calories) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35) (Score is Cals) KG KB: (24/16) Workout – Fitness Metcon (Calories) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (35/26) (Score is Cals) KG KB: (16/12) Optional Cool Down 2-3 SETS FOR QUALITY (No...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 1-2-3-and so on… Burpees 2-4-6 and so on… Box Step-Ups Into… 2 ROUNDS 5 Tempo Strict Press (31X1) 7 Box Jumps* :10 Top of Ring / Box Hold :10 Bottom of Ring / Box Hold *RND 2 complete Box Jump/ Step Overs Strength – All Push Press (ON A 15:00 RUNNING CLOCK… Build to a 1-Rep ) (Score is Weight) Week 1 of 6 Wendler Workout – Performance Metcon (Time) 4 ROUNDS FOR TIME 21 Box Jump Overs (24/20) 15 Ring Dips 9 Shoulder to Overhead* *RPE 6-7 roughly 60-70% of 1-Rep PP. (Score is Time) Workout – Fitness Metcon (Time) 4 ROUNDS FOR TIME 21 Box Jump Overs (20) 15 Box Dips 9 Shoulder to Overhead* *RPE 5-6 roughly 50-60% of 1-Rep PP. (Score is Time) Extra Credit Murph Prep – Day 1 Metcon (No...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30/:30 Ankle/Calf Stretch 20 Shoulder Taps 10 Scap Pull-Ups Compete Metcon (No Measure) Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got it. We want to start getting familiar with that extra load on the gymnastic movements and running. Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-5-5-3-3*) *Deadstop Deadlift After each set perform 10 Strict Pull-Ups (Score is Weight) GOAL: RPE 8 | Lower Body Pull / Upper Body Pull. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10/10 DB Bulgarian Split Squat (Mod-Heavy) 30 Single DB Glute Bridge-Ups (Heavy) 1:00 Banded Hamstring Curls -Rest as Needed b/t Sets- 2.) 5 SETS 100m Sled Push or Reverse Walk 30 Reverse Crunches -Rest as Needed b/t Sets- GOAL: RPE 7 | Lower Body Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Legs Only MIN 2 – :40 Legs + Lean Back MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs* MIN 4 – :40 Row Stroke, Pause Past Knees on Return** MIN 5 – :40 Row MIN 6 – :40 Row at a higher intensity Transition into… 3 ROUNDS 6 KB Upright Row 6 KB Horn Curls 12 Alt. KB Halos 6/6 Half Kneeling KB Presses 6 Weighted Sit-Ups *Quick pause once the handle has touched the chest before returning to the starting position. **Quick pause with the handle at or slightly forward of the knees. Workout – Performance Metcon (Time) FOR TIME 35-25-15-25-35 KB Sumo DL High Pull (70/53) Weighted Sit-Up* *GHDSU Optional (Score is Time) KG KB: (32/24) Workout – Fitness Metcon (Time) FOR TIME 30-20-10-20-30...Read more