CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. We will build on this weight over the next four weeks. Bodybuilding 3 SETS (Checkmark) 12-15 Heels Elevated Back Squat* (Moderate) -Rest :10- 12 Reps Dumbbell Alternating Walking Lunge (Heavy) -Rest :10- 25 Reps Jumping Squat -Rest 3:00 b/t Sets- *Sub for Leg Press if available. (No Measure) GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. The jumping squats will give you a pump that will test the stitching on your...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Ski 50 Singles 7/7 Hang DB Snatches Compete 4 ROUNDS FOR TIME (Time) 30 Crossover Singles 20 Alt. DB Snatches (50/35) 10/8 Cal Ski (Score is Time) GOAL: RPE 8 | This is going to be a shoulder burner. Use the Ski to recover a bit (don’t completely cut the pace here) then aim for unbroken on the Jump Rope. Extra Credit 6 SETS (No Measure) :10/:10 Hanging Single Leg L-Sit (No Measure) GOAL: RPE 5 | One foot extended, the other bent or hanging towards the Floor. Goal is to go from one leg immediately into the other without coming down from the rig.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull-Aparts 10 Lunge and Twists 5 Tempo Ring Rows (30X1) Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 5/5 Lateral Step Ups 20 Crunches 10 Scap Pull-Ups Skill – All Metcon (No Measure) EMOM x 5 MINUTES 1 Dynamic Kip Swing or Kip Swing + 1 Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Pull-Ups or Pull-Up (No Measure) Workout – Performance EVERY 6:00 x 3 SETS (AMRAP – Reps) 600m Run 20 Box Step Overs (24/20) 20 Chest to Bars -Max Sit-Ups w/ Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Sit-Ups) Workout – Fitness EVERY 6:00 x 3 SETS (AMRAP – Reps) 600m Run 20 Box Step Overs (20) 20 Pull-Ups* -Max Sit-Ups w/ Time Remaining- *Option for Jumping Pull-Ups or Ring Rows. -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. 90-90 Hip Rotations 5/5 Half Kneeling Hip Openers* 5/5 Moose Antlers 5 Up Dog to Down Dog *One knee on the ground w/the other knee up and foot planted pointed laterally. Slowly rock towards the leg that is out to the side, keeping the heel down; then rock back to neutral. Keep an upright torso. Into…. 2 ROUNDS :20 Fast Air Squats + :40 Slow Air Squats :20 PVC Strict Press + :40 Slow Strict Press (2nd round w/empty barbell) :20 Push-Ups + :40 Plank Hold Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster) (Score is Weight) Workout – Performance Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21,...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:30- 8-10 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs) GOAL: RPE 7 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks to come. The rest intervals and 3-second tempo are non-negotiables here. We want quality time under tension for maximum gains. Use a band on the chin-ups if you need it to hit at least eight reps with the appropriate tempo. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 Bar Dips -Rest :10- 15 DB Overhead Tricep Extensions (Light) -Rest :10- 20 Banded OR Cable Tricep Extensions -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 12-15 DB (or Cable Chest) Fly (Mod) -Rest :10- 12-15 DB Floor Press (Heavy) -Rest 1:00 b/t Sets- (No Measure) GOAL:...Read more