CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Mod Row 10 Good Mornings (BW or BB) 8 Med Ball Front Squats 6 Seated Med Ball Strict Press Into… AMRAP x 4 MINUTES :30 Hard Row 10 Barbell Jefferson Curls 8 Med Ball Thrusters 6 Piked Push-Ups Strength – All Deadlift (8-8-8-8*) *Start Light-Moderate and build to Moderate+. Week 2 of 7 (Oly Cycle) (Score is Weight) Workout – Performance CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups (Score is Rounds + Reps) KG BB: (100/70) KG WB: (9/6) NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4. Partner Workout Option – Performance Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row/Run/Bike @Easy(EZ) pace GOAL: RPE 4 | You should have exactly the same score each AMRAP. NOTES: A little legs and shoulders to end the week. Try and land at the bottom of a squat for those Box Jumps Overs instead of jumping higher to get onto the box. For the Wall Walks, keep your core engaged and make sure you are performing them to standard. Remember, practice makes permanent. Compete Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 12 Box Jump Overs (24/20) 2 Wall Walks -Rest 1:00 b/t Sets- (Score is Lowest Rounds + Reps) Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS* 5/5 DB Supported Row (Heavy) 10 Weighted Dips* 10 Single DB Goblet Squat (Heavy) *Use a weight on the dips that allows you to complete all the reps with enough resistance to make it a challenge. -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 8 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 Standing KB Pull-Overs (Mod) 20 Russian KB Swing (Mod) Max Reps KB Horn Curls (Mod) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS 20 Alt. DB Farmer Long Lunges (Mod) 1:00 Split Squat Hold (L)* 1:00 Split Squat Hold (R)* * Option to hold plate overhead while in the 1:00 hold. -Rest as Needed b/t Sets- (No Measure) 3.) 3 SETS AMRAP x 4 MINUTES 15 Glute Bridge-Ups 15 Narrow Grip Banded Pull-Down 15 Banded Tricep OH Extensions -Rest 1:00 b/t Sets- (No...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (6-6-6*) *Start Mod and Build each set to Moderate-Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week 2 of 10-6-2 Cycle. GOAL: RPE 7 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 Single Arm DB Lat Raise (Mod) 20 Alt. Double DB Seated Seesaw Shoulder Press (Mod)* *Sit with legs straight or wide. Double DBs loaded on shoulders. Press the L overhead then as you lower the L, start pressing the R. Each arm is one rep. -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 10/10 Single Leg Hamstring Curl* 10/10 DB Poliquin Step-Ups (Mod) *Can be performed with band or with heel on seat of rower and hips evelated. -Rest 1:30 b/t Sets- (No Measure) 3.) FOR QUALITY 50 Empty Barbell Skull Crushers 50 Empty Barbell...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 6 Alt. Groiners on Box 4 Jefferson Curls 6 Kang Squats Into… 2 ROUNDS 6 Vertical Jumps 4 Cat/Cows 6 Hang High Pulls w/Empty Barbell Into… 2 ROUNDS 6 Alt. Step-Ups + 6 Box Jumps 4/4 Moose Antlers 6 Cuban Presses w/Empty Barbell Strength – All Metcon (Weight) 5 SETS 1 Clean Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead *Start Light and Build to Moderate. -Rest As Needed b/t Sets- Week 2 of 7 (Oly Cycle) (Score is Weight) Workout – All Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 2-4-6-and so on… Hang Power Clean + Overhead (95/65) Box Jumps (24/20) -Rest 1:30 b/t Sets- *Reset to 2/2 at the start of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (42.5/30) Optional Finisher Metcon (No Measure) 2-3...Read more