CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength – All Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift ) (Score is Weight) Workout – Performance FOR TIME (Time) 800m Run 15 Deadlifts (275/185) -Rest 2:00- 600m Run 20 Deadlifts (225/155) -Rest 2:00- 400m Run 25 Deadlifts (185/135) (Score is Time) KG BB1: (125/85) KG BB2: (100/70) KG BB3: (85/60) Workout – Fitness FOR TIME (Time) 800m Run 15 Deadlifts (185/135) -Rest 2:00- 600m Run 20 Deadlifts (155/105) -Rest 2:00- 400m Run 25 Deadlifts (135/95) (Score is Time) KG BB1: (85/60) KG BB2: (70/47.5) KG BB3: (60/42.5) Optional Cool Down –...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the run and aim for quick sets on the barbell. Does not need to be unbroken. Let’s give the grip a break and focus on fast cycle with quick rest. COMPETE | PART 1 3 SETS (Time) 24/20 Cal Row 8/8 DB Snatch (70/50) -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 9 | Fast paced row and heavier DB. Focus on sprinting through this each round! COMPETE | PART 2 Deficit Handstand Push-ups (ON A 10:00 RUNNING CLOCK… Build to a 3-Rep  Strict Deficit Handstand Push-Ups) (No Measure) GOAL: RPE 6 | We’re working to find the biggest deficit we can perform 3 “Good” HSPU reps. This means no getting sloppy or big arching at the back.Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 3 of 6 for this cycle. We are back hitting the same combo we hit on 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 slight incline bench press. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-16 Incline DB (or Cable) Chest Fly -Rest 1:00- 16-20 DB Skull Crushers (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Single-Arm DB Overhead Tricep Extensions (Moderate) -Rest 1:00- Max Set Banded (or Cable) Tricep...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x 5 MINUTES* (No Measure) 1 Chest to Bar + 2 Toes to Bar *Complex is meant to be completed unbroken. (No Measure) Skill – Fitness EMOM x 5 MINUTES* (No Measure) 1 Pull-Up or Half Pull-Up + 2 Toes to Something *Complex is meant to be completed unbroken. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 Toes to Bar 15/12 Cal Bike 10 Chest to Bar 10 Shoulder to Overhead (135/95) (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on everything so we can practice big sets. Use the bike to recover but don’t let it drag on. COMPETE | PART 1 Back Squat (ON A 10:00 RUNNING CLOCK… Build to a Moderate 10-Rep Back Squat ) (Score is Weight) GOAL: RPE 7 | This is NOT a 10RM! We just want to think about taking 3-4 big jumps to a challenging weight in the 65-70%. Remember for some of us QF starts this week and we’re not trying to destroy our legs. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16 Alt. Pistols 8 DBL DB Hang Clean (50/35) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 7 | Aim for unbroken and set a steady consistent pace on...Read more