CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 25’ Knees to Chest 25’ Heel to Butt 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Carioca (Down and Back) 100m Run Into… 1 ROUND 100m Run 8 KB Deadlift (Warm-Up Weight) 8 Russian KB Swing 8 BB Strict Press 20 Crunches Into… 1 ROUND 200m Run 10 Russian KB Swing (Workout Weight) 10 BB Push Press 10 Sit-Ups Strength – All Metcon (Weight) 3 SETS* 3 Push Press + 3 Push Jerks -Rest As Needed b/t Sets- *Start Light and build each set to heavier than workout weight. (Score is Weight) Workout – Performance Metcon (Time) FOR TIME 800m Run 30 Shoulder to Overhead (95/65) 40 Russian KB Swings (70/53) 100 Sit-Ups 40 Russian KB Swings 30 Shoulder to Overhead 800m Run (Score is Time) KG BB: (42.5/30) KG KB: (32/24) Workout –...Read more

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: EMOM x 8 MINUTES MIN 1 – :50 Row* MIN 2 – 10 Russian KB Swings (53/35) *Build your pace each round GOAL: RPE 8 |At minute 10, start adding 1 C&J every round. So minute 12 will have 11 C&J, 14 will have 12 C&J, etc. If you fail to complete a round, shave off two reps and complete the remainder of the EMOM with that rep count. Score will be highest C&J achieved. Compete Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 20/15 Cal Row Min 2 – :40 Max Clean & Jerk (95/65) (Score is Lowest Reps) Extra Credit Power Clean ( EMOM x 10 MINUTES 1 Power Clean (205/145)) (Score is Weight)Read more

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing. (No Measure) Bodybuilding Metcon (Checkmark) 1.) 3 SETS* Max Weighted Push-Ups -Quick Rest- Max Weighted Chin-Ups -Quick Rest- Max Weighted Bar Dips -Rest 1:30 b/t Sets- *Use a 20lb Vest for both. (No Measure) 2.) 3 SETS 15 1+1/2 Single DB Heel Elevated Front Squats* Immediately Into… 1:00 Wall Sit *Perform Slowly…1 Rep = Squat down, come up 1/2, then back down then stand fully. -Rest as Needed b/t Sets- 3.) 3 SETS 20 Alt. Landmine Rotations (Mod) 15 Strict Toes to Bar 1:00 Weighted Plank -Rest as Needed b/t Sets- (No Measure) Extra Credit Metcon...Read more

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 8 Alt. Groiners 8 Air Squats → Jumping Air Squats* 8 Step-Overs → BJO* 8 Hang High Pulls → Hang Muscle Cleans* *At the 4:00 mark, switch to secondary movements. Strength – All Front Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Reps*) *Start Moderate and build to Moderate-Heavy. Week 6 of 7 (Oly Cycle) (Score is Weight) Partner Workout Option – Performance Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES* 2 Front Squats (Team Choice, Heavy) 3 Ring or Bar Muscle-Ups *P1 completes 1 round while P2 completes Max Box Jump Overs (24/20). Once P1 completes a full round, partners will switch. (Score is Total Reps of Box Jump Overs) Partner Workout Option – Fitness Metcon...Read more

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: AMRAP x 5-10 MINUTES 10 Up-Downs 100m Run 5 Cal Row GOAL: RPE 5 | Take the whole minute to compete your 10/7 Cals and 10 Burpees. This means you will need to slow down your pace on those burpees! Compete Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 200m Run MIN 2 – 10/7 Cal Bike MIN 3 – 10 Burpees (No Measure) Extra Credit None! Rest and Recover.Read more