CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-9-7-7-5-5 Tempo Sumo Deadlift (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build in weight. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – Max Distance Shuttle Run MIN 2 – 12 DB Deadlifts (Moderate-Heavy) MIN 3 – 25 Sit-ups MIN 4 – 12 DB Floor Press (Moderate-Heavy) MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 9 | Conditioning day today with a bodybuilding twist. For the landmine rotations and the side bends, find a weight that is challenging but allows for good-quality movement. You should...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for 2 Sets on the First Bar, 3 Sets on the second bar and then quick singles on the last bar. Push the Run and set a steady pace on the Box Jumps. COMPETE | PART 1 EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – 15-20 GHD Sit-Ups MIN 2 – 12-16 Alt. Pistols MIN 3 – Max Legless Rope Climbs MIN 4 – Rest (Score is Total Reps of Legless Rope Climbs) GOAL: RPE 8 | Pick your numbers and stay consistent. Think of the Sit-Ups and Pistols as our skill work today and pushing the Legless Rope Climbs. COMPETE | PART 2 4 SETS (Time) 20/15 Cal Bike -Rest 1:00- (Score is Slowest Set) GOAL: RPE 8 | Goal is a 1:1 Work to Rest...Read more

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 | 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 15-20 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 today. On the rows, remember...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS 200m Run 10 Alt. Step-Ups 5 Vertical Tuck Jumps 5 Box Jumps Into… 1-2 ROUNDS 100m Run 10 Empty Barbell Deadlifts 5 Empty Barbell Upright Rows 10 Alt. Elbow Punches Strength – All EVERY 2:00 x 5 SETS* (Weight) 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean** *Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier. **Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 400m Run 30 Box Jumps (20) 20 Hang Power Cleans (155/105) 300m Run 20 Box Jumps (24/20) 10 Power Cleans (185/135) 200m Run 10...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges :20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP x 5 MINUTES 10 KB Bent Over Rows 10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold 10 Sit-Ups Workout – All EMOM x 20 MINUTES (No Measure) MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice) MIN 2 – :45 Max KB/DB Gorilla Rows MIN 3 – :45 Max Sit-Ups MIN 4 – 1:00 DBL KB/DB Front Rack Hold MIN 5 – Rest (No Measure) Finisher – All 2 SETS (No Measure) 1:00 KB/DB Slides -Rest :30- 1:00 Hollow Body Flutter Kicks* -Rest 1:30 b/t Sets- *DB/KB Hold Optional. (No Measure)Read more