CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ Bike 8 Air Squats (stretch at bottom) 8 Hang Muscle Cleans w/Empty Barbell 8 Ring Rows Into… 1 ROUND :45 Mod Bike 6 Narrow Stance Squats 6 Hang Power Cleans w/Empty Barbell 6 Jumping Pull-Ups Into… 1 ROUND :30 Fast Bike 4 Power Cleans w/Empty Barbell 4 Front Squats w/Empty Barbell 4 Jumping Pull-Up Negatives Extended Warm-Up – All Metcon (No Measure) EVERY 4:00 x 3 SETS 6-8 Reps of Pistol Options* 3 Front Squats** 1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options: Narrow Stance Air Squats Alt. Heel Elevated Pistols Alt. Plate Weighted Pistols Single Leg Box Lowers Single Leg Box Squats Rig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure) Workout – Performance “NCFIT GIRLS” (Time) 3 ROUNDS FOR TIME 30/25 Cal Bike...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 10 Elbow Punches 8 Good Mornings 6 High Hang Muscle Clean Compete Metcon (Weight) 5 SETS 1 High Hang Squat Clean + 1 Hang Squat Clean (Above Knee) + 1 Hang Squat Clean (Below Knee) (Score is Weight) GOAL: RPE 6 | Similar to last week but we are including a new position, below the knee. Be patient on the third rep and focus on consistency in movement from the High Hang to the Below Knee Hang . Extra Credit Clean Deadlift (3×3) (Score is Weight) GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on patience off the floor.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6-6-6) (Score is Weight) GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20 Alt. DB Box Step-Ups (Mod) 10 DBL DB Seated Arnold Press (Mod) :30 Max Narrow Push-Ups -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 7 | Upper / Lower Push Combo 2.) 3 SETS 10 Wide Grip Weighted Pull-Ups 20 KB Sumo Deadlifts (Heavy) :30 Max Unbroken Russian KB Swings (Heavy) *:01 Pause at top and bottom of each rep -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 7 | Upper / Lower Pull Combo 3.) FOR QUALITY 21-15-9-6-9-15-21 EZ Bar Curls Strict Knees to Chest (No Measure) GOAL: RPE 7 | Arms / Midline...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 – 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