CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (2-2-2) (Score is Weight) GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for the 2 from your 10-6-2 test. This will be our final week in the 10-6-2! Bodybuilding FOR QUALITY* (Checkmark) 75 Strict Pull-Ups 75 Strict Toes to Bar 75 DB Romanian DL (Heavy) *Complete in any order and break-up sets as needed to complete all reps. (No Measure) GOAL: RPE 7 | A bit of a different look at Flex this week. The absolute priority in each of this week’s workouts is strict adherence to your mechanics. Slow and intentional reps. Extra Credit FOR RECOVERY (Checkmark) 10:00 Nasal Breathing Bike Into… 1-2 SETS 2:00 Standing Forward...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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Group Run Then Into… 2 SETS 8 WB Thrusters w/ :01 Pause Overhead 8 WB Alt. Lunges (hold ball at chest height) 8 WB Ground to Overhead 8 Kip Swings* -100m Jog b/t Sets- *In the second set, perform Kipping Knee Raise **Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement. Workout – Performance “TRIPLE THREAT” (Time) 3 SETS EACH FOR TIME 400m Run 20 Toes to Bar 30 KB Swings (53/35) 40 KB Goblet Alt. Lunges 50 Wall Balls (20/14) -Rest 2:00 b/t Sets- (Score is Slowest Set) KG KB: (24/16) KG WB: (9/6) *This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen. Workout – Fitness “TRIPLE THREAT (FITNESS)” (Time) 3 SETS...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 Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 10 DBL DB Snatch (Light) 15 DB Push Press (Light) 45 Double Unders *At the 5:00 and 10:00 mark, run 400m. (Score is Rounds + Reps) GOAL: RPE 7 | The movements here will flow quickly but the timeframe will drag on…especially if you sprint out the gates too quickly. Approach this at about 70% from the start then turn it on a bit more in the last 5:00. Extra Credit FOR RECOVERY (Checkmark) 10:00 Nasal Breathing Bike Into… 1-2 SETS 2:00 Seal Stretch 2:00 Child’s Pose 2:00 Cross Shoulder Stretch in Saddle...Read more