CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7-7-7-7-7*) *Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Pull-Ups A2. 20 Slow Banded Tricep Extensions (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 12 Barbell Curls (Mod) 15 Plate Front Raises 18 Pausing DB Glute Bridge-Up (Heavy)* *Hold top of each GBU for a clear :02 count. -Rest as Needed b/t Sets- (No Measure) Extra Credit No Additional Work! (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 1.) FOR TIME 21-15-9 Front Squats (95/65) Burpees Over Bar (Score is Time) -Rest 5:00 b/t P1 & P2- Metcon (Time) 2.) FOR TIME 9-6-3 Thrusters (135/95) Bar Muscle-Ups (Score is Time) GOAL: SPRINT | RPE 8-9 — This is going to HURT. For the first part, BB unbroken and practice pulling it back down to your shoulders to speed it up. Stay low and fast on the BOBs. During the rest EZ Bike. Keep both movements to 2 sets or less in part 2. Full send! B. NC60 Warm-Up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… LINE DRILLS* Walking Samson Lunges Alt. Knees to Chest Stretch Toy Soldiers Toe Walk Heel Walk High Knees Butt Kickers 200m Run Into… AMRAP FOR REMAINDER OF TIME :45 Row 10 Calf Raises 30 Single Unders 10 Sit-Ups *Perform the drills 20...Read more

CrossFit Mettle and Honor – CrossFit Kids Warm Up Warm-up (No Measure) 5 Minutes AMRAP 30 Single Unders 10 Burpees 10 Good mornings Strength Deadlift (5 X 5 Library Deadlifts For Form) *Goal is form not Weight Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Kettle Bell Dead Lifts 15 Air Squats to Med Ball Depth 15 Sit Ups 10 Cal BikeRead more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 6 PVC Pass-Thurs 10 Up-Downs 10 Ring Rows 8 Kip Swings Into… 2 ROUNDS* 6 PVC Snatch Deadlifts 6 PVC Hang High Pulls 6 PVC Hang Muscle Snatches 6 PVC Hang Power Snatch *Rounds 2 use Barbell Strength Metcon (Weight) EVERY 1:30 x 8 SETS* 1 Power Snatch + 2 Hang Power Snatch *Start Light and build up to or past workout weight. (Score is Weight) Workout Metcon (Time) 3 SETS 6-5-4 Power Snatches (115/75)|(75/55) 12-10-8 Chest to Bar Pull-Ups -Rest 1:30 b/t Sets- (Score is Total Time) KG BB: (52.5/35)|(35/25) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES 5 Power Snatches (115/75)|(75/55) 10 Chest to Bar Pull-Ups *P1 works through a full round while P2 completes Max Cal Bike. Once P1 completes a full round partners switch. (Score...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 2 MINUTES 5 PVC Pass Thrus (option to do Around the Worlds) 10 Tib Raises Into… EMOM x 6 MINUTES MIN 1 – :45 Row MIN 2 – 10 Calf Raises + Max Reps Single Unders* MIN 3 – 5 Scarecrow Snatches + 5 Behind the Neck Push Press Extended Warm-up Metcon (Weight) EMOM x 9 MINUTES MIN 1 – :45 Row* MIN 2 – 3 Hang Muscle Snatch + 3 Hang Power Snatch** MIN 3 – :45 Alt. Deadbugs *Focus on technique. **Start w/empty barbell and build to workout weight. (Score is Weight) Workout Metcon (Time) 4 SETS ON A 5:00 RUNNING CLOCK… 500/400m Row 100 Single Unders 15 Hang Power Snatch (95/65)|(65/45) -Rest w/ Time Remaining- (Score is Slowest Set) Partner Workout Option Metcon (Distance) IN TEAMS OF 2… AMRAP x 20 MINUTES* 50...Read more