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 1 of 6. Finish with a tough set of 5 and get ready to build on this over the coming weeks. Yes—the tempo calls for 4 seconds on the descent. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 DB Walking Lunge Steps (Moderate-Heavy) -Rest :30- 16 Heels-Elevated Goblet Squat (Moderate-Heavy) – Rest :30- 25 Jumping Squats -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 12 MINUTES MIN 1 – 25 Situps MIN 2 – 20 Cal Row MIN 3 – Max Strict Knee Raises (No Measure) GOAL: RPE 9 | For the lunge steps, take all 12 steps with one leg before taking another 12 steps with the other leg. These should be tough. Note the short rest between movements. Those 3...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it! Aim for unbroken on your reps (especially if you have never completed this unbroken before) but do not go to failure. If you have to drop the bar or from the HSPU quick shake out and then right back into it. COMPETE | PART 1 3 SETS (Time) 1000m Row 20 Shuttle Runs* 30 Cal Ski -Rest 2:00 b/t Sets- *1 Rep = 25′ Down + 25′ Back (Score is Slowest Set) GOAL: RPE 7 | Ultimately your pace should be a little uncomfortable. Make sure that this effort is still a repeatable effort across all Sets. COMPETE | PART 2 3 SETS (No Measure) 3-5 Strict Ring Pull-Ups 25′ Plate Push (45/25) :20/:20 Copenhagen Planks -Rest As Needed b/t Sets- (No Measure) GOAL: RPE 7 | Focus...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 Rounds 15 Toe Touch Jumping Jacks 5 Scap Push-Ups + 10 Shoulder Taps 10 Glute Bridge-Ups 5 Jefferson Curls Into… 2 Rounds 15 Toe Touch Jumping Jacks 5 Push-Up to Down Dogs 5/5 Single Leg RDLs 6 Cat Cows Into… 1-2 Rounds (Time Permitting) 15 Toe Touch Jumping Jacks 10 Groiners 5 Inchworm Push-Ups or Pike Push-Ups 10 Empty Barbell Deadlifts Skill – All EMOM x 5 MINUTES (No Measure) Choose an Option… Option 1… 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups Or… Option 2… 2 Pike Push-Ups + 3 Hand Release Push-Ups (No Measure) Workout – Performance Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups KG BB: (100/70) Workout – Fitness “DIANE (FITNESS)” (Time) FOR TIME 21-15-9 Deadlifts (155/105) Hand Release Push-Ups (Score is Time) KG BB: (70/47.5) Optional Finisher 2-3 SETS FOR...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings Into… 2-3 ROUNDS (SPECIFIC WARM-UP)* 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Barbell Muscle Cleans or Snatches *Athletes can choose between a Snatch or Clean grip. Strength – Performance Overhead Squat (ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Overhead Squat* ) *Weight should come from the Hang Position. Build slightly past workout weight. (Score is Weight) Strength – Fitness Front Squat (ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Front Squat* ) *Weight should come from the Hang Position. Build slightly past workout weight. (Score is Weight) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 2 Hang Power Snatch (115/75) 4 Overhead Squat 8 Toes to Bar 24 Double Unders...Read more

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 1 of 6 of the second accumulation cycle for this current phase. We are going to see different looks of this rep scheme as we build toward a 5RM test on the bench press at the end of this 6-week cycle. Yes—the tempo calls for 4 seconds on the descent. That means leaving your ego at the door and loading the barbell with a weight that allows you to hit the prescribed tempo. We are building STRENGTH AND SIZE, and this is how we are going to do it. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Slight Incline DB Bench (Moderate-Heavy) -Rest 1:00- Max Reps Inverted Row -Rest 1:00- 12-16 Incline DB (or Cable) Chest Fly...Read more