CrossFit Mettle and Honor – NC FLEXRead more

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CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) CHIPPER STYLE 1:00 Bike (EZ) 10 Up-Downs 10 Sumo DB Deadlifts 10 Step Ups 10 Scap Pull-Ups 1:00 Bike (Mod) 8 Burpees 8 DB Push Press 8 Step Overs 8 Ring Rows 1:00 Bike (Hard) 6 DB Burpees 6 DB Hang Snatch 6 DB Step Overs 6 Kip Swings Workout REINDEER GAMES (Time) FOR TIME 150/100 Cal Bike 75 Pull-Ups 50 DB Box Step Overs (50/35)|(35/20)/(24/20) 25 DB Devil’s Press *Athlete may partition reps as needed. (Score is Time) KG DB: (22.5/15)|(15/10) Last Seen: 12/25/21 Partner Workout Option Metcon (Calories) IN TEAMS OF 2… AMRAP x 25 MINUTES* 8 Pull-Ups 6 DB Box Step Overs (50/35)|(35/20)/(24/20) 4 DB Devil’s Press *While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch. (Score is Total...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) AMRAP x 3 MINUTES 5 WB Thrusters 5 Burpees to a Plate 5 Kip Swings 100m Run Into… AMRAP x 3 MINUTES 5 Hand Release Push-Ups 5 Empty BB Hang Power Cleans 10 Lunges 5 DB Push Press Workout “12 DAYS OF NCFIT” (Time) FOR TIME* Day 1 – 1 Clean (185/125)|(135/95) Day 2 – 2 Front Squats (185/125)|(135/95) Day 3 – Lateral bar over burpees Day 4 – DB Push Press (50/35)|(35/20) Day 5 – Toes to Bar Day 6 – Hand Release Push-ups Day 7 – Slam Ball or med ball slams Day 8 – Wall Balls (20/14)|(14/10) Day 9 – Deadlifts (185/125)|(135/95) Day 10 – Lunges in place Day 11 – DB Thruster Day 12 – Bar Muscle-Ups *Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep),...Read more

CrossFit Mettle and Honor – NC FLEX Note – THROWBACK WEEK TO 9/12/22 Functional Strength Bench Press (10-10-10*) *Start Moderate-Light then Moderate then Moderate-Heavy FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep. GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10 last week. Not looking for a 10RM but instead a final set of 10 that challenges you but keeps you probably could have done 12-13 reps without failure. TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB. Bodybuilding Metcon (Checkmark) 3 SETS 10 DBL DB Pull-Over (Mod-Light) Immediately Into… Max Set of DBL DB Close Grip Bench (Hold for :30 at top of the press on last rep) -Rest as Needed b/t Sets- 3 SETS 10 Wide Grip Pull-Ups (:01 Pause at top...Read more