CrossFit Mettle and Honor – NC FLEX Warm-Up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 11/14 and get after it! Pick a workout that looks fun and get after it! Extra Credit BODYWORK WEDNESDAY (Checkmark) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination… (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination… B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 8 Slow Air Squats 8 Knee Push-Ups 8 Muscle Cleans 8 Kang Squats Strength Back Squat (5-5-5*) *1+1/2 Back Squat Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand (Score is Weight) Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Alternative Weight: (95/65) *Pick up where you left off. (Score is Total Rounds...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Mod Bike MIN 2 – :20/:20 SA Ring Row MIN 3 – :45 Up-Down + Shoulder Tap MIN 4 – :20/:20 SA DB Strict Press MIN 5 – :45 Mod Bike MIN 6 – :40 Slow Ring Rows MIN 7 – :40 Burpees MIN 8 – :20/:20 SA DB Push Press Strength Tempo Bench Press (1.) Tempo Bench Press 5-5-5-5 (21X1)*) *Start Moderate and build to Mod-Heavy. (Score is Weight) -Short Rest b/t P1 & P2- Bench Press (2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*) *(Athlete Choice, Light-Mod) *Goal should be 15-20 Reps. (Score is Weight) Workout () Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike* MIN 2 – 20 Ring Rows MIN 3 – :50 Max Push Press (75/55)|(65/45) *After each full round...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Row – ARMS ONLY MIN 2 – :30 Row – LEGS ONLY MIN 3 – :45 Row – 20-25 S/M MIN 4 – :45 Row – 25-30 S/M MIN 5 – :45 Row – 30+ S/M Into… AMRAP x 5 MINUTES 10 Single DB Front Raises 5 Hollow Rocks 5 Supermans :20 Active Bar Hang Strength Metcon (No Measure) 3 SETS 15 Hollow Banded Lat Pulldowns 5 Pause Kip Swings* 15 DB Bench Pullovers -Rest as Needed b/t Sets- *1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position. Week 2 of 4 (No Measure) Workout Metcon (Calories) EMOM x 15 MINUTES MIN 1 – 15 Toes to Bar MIN 2 & 3 – Max Cal Row (Score is Total Cals)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-7-7 Box Squat*) *Box Setup is Slightly Above Parallel. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Dips A2. 20 Russian KB Swing (Heavy) (Score is Weight) GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this portion the main focus of your workout. The BB is more of an accessory session all week long. Bodybuilding Metcon (Checkmark) 2-3 SETS 5/5 Slow Plate Around the Worlds 10/10 Pausing Double DB Split Squats (Mod)* 20 Slow Crunches *Hold the bottom of each SS for a clear :02 count. -Rest as Needed b/t Sets- (No Measure) Extra Credit TABATA TUESDAY (Checkmark) 8 SETS (:30 ON / :10 OFF) Tabata 1 – Air Squats Tabata 2 – Push-Ups Tabata 3 – Sit-Ups -Rest 1:00 b/t Tabatas- (No...Read more