CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8 Box Jumps Strength – All Bench Press (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (30/24) *After every set, complete 12/10 Cal Bike (Score is Rounds + Reps) Workout – Fitness AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (24/20) *After every set, complete 10/8 Cal Bike (Score is Rounds + Reps) Optional Cool...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance 3 SETS (Time) 400m Run 15 Deadlifts (185/135) 15 Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (85/60) Workout – Fitness 3 SETS (Time) 400m Run 15 Deadlifts (135/95) 15 Jumping Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Banded Pull Aparts 10 Banded...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 and biceps for Week 1 of 6 in this new cycle. Use this week to feel out the movements and find the appropriate load that takes each movement pretty close to failure but also allows you to hit the prescribed reps. For the Deficit Pendlay Rows, stand on a plate and tap the barbell on the ground every rep to maximize the stretch of the lats. 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...Read more