CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Calf Tib Raises 10 Empty BB Deadlifts :30 Single Unders 10 Alt. BB Elbow Punches :30 Single Single Double Under attempts 10 Air Squats :30 Double Unders or SSD attempts Into… 1-2 ROUNDS (Time Permitting) 10 Tuck-Ups 7 Kip Swings 5 Hang High Pulls 5 Hang Muscle Cleans 5 Front Squats Extended Warm-Up – All EVERY 2:00 x 3 SETS* (Weight) 1 Hang Power Clean + 1 Hang Squat Clean** + 1 Squat Clean** -Rest w/ Time Remaining- *Start Moderate-Light and build to a Moderate+ weight. **Option for Deep Hang Power / Power Clean for the Squat movements. (Score is Weight) Workout – Performance “KRYPTONITE” (AMRAP – Reps) ON A 24:00 RUNNING CLOCK… 150 Double Unders 30 Toes to Bar 20 Hang Power Clean (155/105) 100 Double Unders 25 Toes to Bar 15 Hang Squat Clean (185/135)...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 7 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for the hamstring curl. We will build on this weight over the next four weeks. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-12/8-12 DB Bulgarian Split Squat (Mod-Heavy) -Rest 1:00- 8-12/8-12 DB Split Stance RDL (Mod-Heavy) -Rest 1:00 b/t Sets- (No Measure) 2.) EVERY 3:00 FOR 5 SETS 16-20 Alternating DB Goblet Curtsy Squats (Heavy) 30 Alt. Jumping Lunges -No Additional Rest b/t Sets- (No Measure) GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here. You can’t have impressive glutes without impressive hammies, and vice versa. Enjoy! Extra Credit EVERY 3:00 FOR...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike 6 Hang Muscle Snatch :30 Row 6 Ring Rows Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Bike MIN 2 – 4-6 Power Snatches (135/95) MIN 3 – 12/9 Cal Row MIN 4 – 6-9 Chest to Bars (No Measure) GOAL: RPE 7 | Should be focusing on consistency. These reps will be increasing throughout the following weeks. Extra Credit 6 SETS (No Measure) :10-:20 L-Sit Hold -Rest :20-:40 b/t Sets- (No Measure) GOAL: RPE 5 | Ideally use with Parallettes. If none available stack Plate and place a Heavy DB on top.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 25’ Bear Crawl 6 Inch Worms + Push-Up 6 Tuck-Ups 6 Jefferson Curls Into… AMRAP x 4 MINUTES 6 Slam Ball Deadlifts 6 Slam Ball Curl to Press 6 Push-Up to Pike :30 Static Hold Strength – All Bench Press (3×8*) *Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week. (Score is Weight) Workout – Performance EMOM x 15 MINUTES (No Measure) MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20) MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups MIN 3 – :45 Static Hold* *Static Hold Options: Plank Hollow/Tuck Dead/Active Hang (No Measure) Workout – Fitness EMOM x 15 MINUTES (No Measure) MIN 1 – 1 Half Wall Walk + 12 Slam...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