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

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *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 | Solid shoulder session today. For the drop set on the lateral raises, don’t be afraid to use a little momentum to get the DBs up. You don’t have to be super strict on those—we want to take that final set past failure. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 16-20 Seated Alternating DB Arnold Press (Moderate) -Rest 1:00- 12 Barbell Front Raise (Moderate) -Rest :30- 16 Prone DB Rear Delt Fly (Light-Mod) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS Max Reps Narrow Grip Chin-ups...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP OPTION AMRAP x 5 MINUTES P1: Bike (EZ Pace) P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. Into… AMRAP x 5 MINUTES P1: Bike (MOD Pace) P2: 4 Slam Ball Alt. Lunges + 6 SB Squats + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. SOLO WARM-UP OPTION AMRAP x 5 MINUTES 8/6 Cal Bike 8 Alt. Lunges 10 Slam Ball Deadlifts 10 Up-Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 8 SB Alt. Lunges 10 SB Squats 10 Up-Downs Workout of the Week – All CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 30 MINUTES 60/50 Cal Bike 50 Slam Balls (Athlete Choice) 40 Slam Ball Goblet Alt. Lunges (Athlete Choice) 30...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus today is the Bike. Focus on what the hardest RPM pace you can consistently hold whether you jump into the partner version or the solo version! COMPETE | PART 1 7 ROUNDS FOR TIME (Time) 10 Thrusters (75/55) 3 Bar Muscle Ups (Score is Time) GOAL: RPE 9 | Aim to go unbroken. We’ve done a lot of OH work so far this week so focus on using the legs to drive the Thrusters not the shoulders. COMPETE | PART 2 ON A 10:00 RUNNING CLOCK (Weight) Build to a Heavy 3-Rep Hang Cluster (Score is Weight) GOAL: RPE 8 | Grip is probably feeling a bit fried but let’s see if we can get something challenging in our hands. No going to failure. Focus on moving under...Read more