CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (225/155) (275/185) (315/205) (Score is Total Cals) KB DB: (22.5/15) KG BB1: (100/70) KG BB2: (125/85) KG BB3: (143/93) Workout – Fitness EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (35/20) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (155/105) (185/135) (205/145) (Score is Total Cals) KG DB: (15/10) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Optional Cool Down – All EMOM x 9...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | This one should burn. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. We want all lats here. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-15 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:00- 16-20 Top Down Gorilla Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Standing Barbell Curl (Moderate-Heavy) -Rest :10- 20 Alternating Crossbody Hammer Curl (Moderate) -Rest :10- 12/12 DB Concentration Curl (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | The top-down Gorilla Rows are one of my favorite movements. Really squeeze the...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 DB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light DB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (225/155) (275/185) (315/205) (Score is Total Cals) KB DB: (22.5/15) KG BB1: (100/70) KG BB2: (125/85) KG BB3: (143/93) Workout – Fitness EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (35/20) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (155/105) (185/135) (205/145) (Score is Total Cals) KG DB: (15/10) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Optional Cool Down – All EMOM x 9...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. Two Options to spice this up. DU’s must be unbroken (restart if you trip). Consider GHD Sit-Ups or V-Ups. COMPETE | PART 1 Back Squat (10-10-10-10) (Score is Weight) GOAL: RPE 6 | Similar to last week, BUT let’s see if we can finish with the same weight as last week or slightly heavier! COMPETE | PART 2 4 SETS (Time) 600m Run (Mod Pace) -rest 1:30- 300m Run (Fast Pace) -Rest 3:00 b/t Sets- (Score is Slowest Time on 300m Run)GOAL: RPE 7 | Consistent pace for the 600 and the 300. We should be able to repeat both each set. Think a little conservative in the first set and then if we’re feeling good we can bump up the pace but there should def be...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Bunny Hops 10/10 Single Leg Hops* 5 Scap Push-Ups 20 Slow Alt. Shoulder Taps :30 Plank Hold** *Single Unders 2nd Round **Tuck Hold 2nd Round Into… 2-3 ROUNDS (Time Permitting) 15 Fast Single Unders or Double Unders 10 Push-Ups or Knee Push-Ups 10 Sit-Ups Strength – All Bench Press (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Workout – Performance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Workout – Fitness “ANNIE (FITNESS)” (Time) FOR TIME 100-80-60-40-20 Single Unders 40-30-20-20-10 Sit-Ups (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Sciatic Nerve Floss 10/10 Banded Ankle Distractions 20 Alt. Deadbugs -Rest as Needed b/t Sets- (No Measure)Read more