CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Pace Bike into.. 2 ROUNDS 10 Alt. Groiners 10 Alt. Cossack Squats 10 Alt. Reverse Lunges 10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike Strength – All Back Squat (3×4 @ 11X1*) *Tempo Back Squat (11X1) Keep weight Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Week 3 of 5 Tempo Workout – Performance Metcon (Calories) ON A 10:00 RUNNING CLOCK… 50/40 Cal Bike 100 Back Rack Alt. Lunges (95/65) Max Cal Bike w/ Time Remaining… (Score is Total Cals) KG BB: (42.5/30) Workout – Fitness Metcon (Calories) ON A 10:00 RUNNING CLOCK… 40/30 Cal Bike 80 Back Rack Alt. Lunges (45/35) Max Cal Bike w/ Time Remaining… (Score is...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-7*) *3-Position Pause Deadlift Start Mod and Build to Mod-Heavy. Lift starts with the bar off the ground at mid-shin (P1) then lift bar to below the knee and pause for :01 (P2) then lift bar to mid-thigh and pause for :01 (P3)…complete the lift by standing and returning to midshin pausing for :01 before repeating. (Score is Weight) GOAL: RPE 8 | Hold yourself to the utmost standard each lift. Bar should never touch the ground until the end of the set. Grip and hinge pattern getting some serious work here. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 Step Back DB Suitcase Lunges (Heavy) 15 DB or Barbell Hip Thrusts (Mod)* *:01 Pause at the Top of Each Rep (No Measure) -Rest 1:30 b/t Sets- GOAL: RPE 7 | Lower Body 2.) 3 SETS 1:00 Wall Sit Immediately Into…...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Mountain Climbers 7 Push-Up to Pike 10 Scap Pull-Ups 10 BB Strict Press Into… 1 ROUND 15 Jumping Jacks 5 Inch Worms 8 Tuck Ups 8 BB Muscle Clean Into… 1 ROUND 10 Toe Touch Jumping Jacks 3 Wall Walks or Half Wall Walks 6 Kip Swings 6 BB Front Rack Dip and Drive Strength – All Shoulder Press (3×4 @ 11X1*) *Tempo Strict Press (11X1) Keep weight Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Week 3 of 5 Tempo Workout – Performance Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95) MIN 2 – 1 Wall Walk into Max Toes to Bar...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more