CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-3:00 RUNNING DRILLS… High Knees Butt Kicks Toe/Heel Walk Inside/Outside Foot Walk Quad Stretch to Knee Hug Into… 400m Group Jog (MIN 3-5) Into… 2 ROUNDS (MIN 5-8) 5 Barbell Deadlifts 5 Barbell Upright Rows 10 Barbell Elbow Punches into… 1-2 ROUNDS (MIN 8-10) 100m Run 5 Barbell Strict Press w/ :01 Pause at the top Workout – Performance “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30) Workout – Fitness “AVA (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (65/45) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21...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 5 Ring Rows 5 Ring Dips 5 Toes to Rings Compete Metcon (No Measure) EMOM x 10 MINUTES 3-5 RMU (No Measure) GOAL: RPE 6 | Building off of last week with 2 added minutes as we’ve been seeing. Goal is to perform unbroken but in the later rounds if we need to break them up that’s ok, but make sure we are not bleeding into the next minute. We should still have :20 rest before the next minute. Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY* 10-9-8…and so on down to 1 Bench Press Strict Pull-Up Strict Dip *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 7 | Not for time! Athlete choice whether you want to use DB bench or Barbell bench. Around bodyweight would be a great test for this workout. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 5/5 DB or KB Turkish Get-Up (Mod-Light)* 1:00/1:00 Side Plank *Perform the movement from the ground to the standing position. Optional to return back to the ground under tension or reset back down without the ‘get-down’. -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 7 | Full Body 2.) 20-16-12-8 DB Alt. Curl (Increase Weight Each Set) Diamond Push-Up Hollow Rock (No Measure) GOAL: RPE 7 | Upper Body / MIdline Extra Credit FOR...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Up-Downs 8 Alt. Groiners 8 BB Elbow Punches 8 BB Good Mornings Into… 1 ROUND 6 Up-Downs Over the Bar 6 Cossack Squats 6 BB Hang Muscle Clean 6 BB Front Squats Strength – All Back Squat (3×2 @ 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 4 of 5 Tempo Workout – Performance Metcon (AMRAP – Rounds and Reps) 4 SETS* AMRAP x 3 MINUTES 1-2-3-and so on… Front Squats (135/95) 2-4-6-and so on… Up-Down Over Bar -Rest 1:30 b/t Sets- *Reset at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (60/42.5) Workout – Fitness Metcon (AMRAP – Rounds and Reps)...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