CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2-3 ROUNDS :40 Plank* 6/6 Reverse Lunge with arm overhead** :20/:20 Side Plank 5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND ** Add light DB 2nd ROUND Into… 1:00 Cardio Choice (Run, Bike, Row or Ski) Workout – All AMRAP x 25 MINUTES (No Measure) 1:30 Cardio Choice 1 :30/:30 SA KB/DB Front Rack Hold (Athlete Choice) 20 Alt. KB/DB Slides 1:30 Cardio Choice 2 2/2 KB/DB Turkish Get-Ups :30/:30 Side Plank (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 3 Jefferson Curls at Bodyweight 6 Alt. Wrist Circles 3/3 SLOW Moose Antlers 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth transitions, let’s aim for unbroken on the reps. If you’re comfortable with this weight focus on squat snatching the first rep. If this is a tougher weight, let’s get a quick CnJ with no hesitation to pick up the bar. COMPETE | PART 1 6 SETS (Time) 6 Shuttle Run 6 Power Cleans* *SET 1&2 – 135/95 SET 3&4 – 185/135 SET 5&6 – 225/155 -Rest 1:00 b/t Sets- (Score is Total Time)GOAL: RPE 8 | Use the 1:00 time to change weights out. Push the lighter weights but need to leave some left in the tank for the heavier sets! COMPETE | PART 2 Metcon (No Measure) ON A 30:00 RUNNING CLOCK… Jog (No Measure)GOAL: RPE 6 | Recovery pace. Light jog outside, get some fresh air and...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back day for Week 3 of our accumulation cycle. This is the same combo we did for Week 1. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the weighted chin-up. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Reps Pronated Grip Inverted Row -Rest 1:00- 20-25 Banded (or Cable) Lat Pulldown (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Seated DB Hammer Curl (Moderate-Heavy) -Rest :10- 10 Tempo DB Zottman Curl (2121) -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 10 PVC Pass Throughs 10 Box Step Overs 10 Air Squats Into… 1 ROUND 10 Up-Downs 10 Behind the Neck Snatch Grip Strict Press 10 Box Jumps (Low Landing) 10 Med Ball Front Squats Into… 1 ROUND 10 Squat Jumps 10 PVC Overhead Squats OR BB Front Squats 10 Box Jump Overs 10 Med Ball Thrusters Strength – Performance Overhead Squat (3×6) *Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets. (Score is Weight) Week 3 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×6*) *Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets. (Score is Weight) Week 3 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 2-4-6-4-2 Overhead Squat (155/105) 5-10-15-10-5 Box Jump...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | This hamstring and glute day is guaranteed to leave you feeling it the next morning. Try and go a little heavier here than what you used in Week 1 for the RDLs. We are also adding a rep range (8-12) because you should really be going to failure on those. If you have some gas left in the tank after 8 reps, keep going. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 20 DB Reverse Alternating Lunges (Moderate) -Rest :30- 8/8 Single Leg Med Ball Glute Bridge -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The 20 reps per leg on...Read more