CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V Ups 8 Kip Swings Strength – All Push Jerk (ON A 16:00 RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*) *Slightly Heavier than Workout Weight. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 20 Toes to Bar 10 Shoulder to Overhead (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 20 Toes to Something 10 Shoulder to Overhead (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V Ups 8 Kip Swings Strength – All Push Jerk (ON A 16:00 RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*) *Slightly Heavier than Workout Weight. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 20 Toes to Bar 10 Shoulder to Overhead (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 20 Toes to Something 10 Shoulder to Overhead (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6 SETS 4 Tempo Bench Press (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Another week, another weight jump. One last week of 4s before making the transition to 8×3 next week. Get tough here! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2 SETS Max Reps Bench Press* -Rest 2:00 b/t Sets- (No Measure) *These are meant to be performed as “”Back-Off”” sets following the 6×4 we just completed in the FLEX STRENGTH section of today’s programming. Take approximately 20% off what you used for the heavy 5’s and hit two MAX sets here. 2.) 3-4 SETS 8-12 Neutral Grip Incline DB Bench Press (Heavy) -Rest 1:30- 12-16 Bent Over DB (OR Low Cable) Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 2 SETS 6-8 Weighted Bar Dip (Heavy) -Rest 1:30 b/t...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V Ups 8 Kip Swings Strength – All Push Jerk (ON A 16:00 RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*) *Slightly Heavier than Workout Weight. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 20 Toes to Bar 10 Shoulder to Overhead (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 20 Toes to Something 10 Shoulder to Overhead (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Major focus is going to be the Shoulder to OH. See if we can keep this unbroken. Aim for no more than 2-3 sets on the Toes to Bar. COMPETE | PART 1 EVERY 3:00 x 5 SETS (Time) 18/15 Cal Ski 9 Devil’s Press (50/35) -Rest with Time Remaining- (Score is Slowest Set) -Immediately move on to Part 2-GOAL: RPE 9 | Goal is a sprint pace. Push the Ski and immediately get into the Devil’s Press. Aim for a minute rest each set. COMPETE | PART 2 Power Snatch (ON A 8:00 CLOCK Build to a Heavy 1-Rep Power Snatch (Score is Weight)) GOAL: RPE 8 | This is starting immediately after Part 1, and work on hitting heavier weights while under fatigue or post metcon. Bar will...Read more