CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans Strength – All EMOM x 8 MINUTES* (Weight) 1 Power Clean + 2 Hang Power Clean *Start Light and Build to Moderate-Heavy. (Score is Weight) Hero Workout – Performance The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles KG BB: (60/42.5) Hero Workout – Fitness “THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Total Rounds...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) -Rest 2:00 b/t Sets- ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 as we build to 3RM weighted pull-up. Use some warm-up sets to find the appropriate weight here and then hold it across all five sets. Keep these strict and make sure the chin is getting over the bar for every rep. If you cannot complete 5 strict reps for 5 sets, do what you can or substitute with negative pull-ups. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:30- 8-12 Incline Barbell Bench (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time. (No...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We saw this before, nothing new or special here. Unbroken and fast, see if you can beat your score from a couple months back! COMPETE | PART 1 Back Squat (3×10@75%) (Score is Weight) GOAL: RPE 8 | Final Sets toying with our 10s on the back squat before testing next week. Stay diligent with these, be consistent with the effort and feel that we have been working on. COMPETE | PART 2 5 SETS* (Time) 50′ D-Ball Carry 50′ Walking Lunges 25/20 Cal Row -Rest 2:00 b/t Sets- *Perform 25′ increments (Score is Slowest Set)GOAL: RPE 8 | Some grit work here. Fatiguing that upper back and legs then trying to hit that row hard.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down + Back) Carioca (Down + Back) Into… 3 ROUNDS 100m Run 10 Gymnastics Core Prep* 10 Banded Pull-Aparts 5 Tempo Ring Rows (30X1) 5 Scap Pull-Ups + 5 Kip Swings *Hollow Rocks → Arch Rocks → Alligator Rolls Skill – All 5 SETS (No Measure) 2 Kip Swing + 2 Kip Swing + Knees-Up + 1 Pull-Up or Pull-Up Attempt -Rest as Needed b/t Sets- (No Measure) Workout – Performance FOR TIME (Time) 40 Pull-Ups* 800m Run 40 Pull-Ups* *Chest to Bar Pull-Ups Optional (Score is Time) Workout – Fitness FOR TIME (Time)...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