CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10 Push Press w/ Slow Lower* 10/10 Step Back DB Front Rack Lunges *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Use either DB or BB for the Push Press. In the lowering phase back to the shoulder…think about a :02 intentional lower. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper 10/10 Single DB Supported Row (Heavy) Immediately Into… Max DB Gun Hold (Heavy) Immediately Into… Max Double DB Hammer Curls (Light) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS – Lower 1:00 Weighted Wall Sit Immediately Into… 20 DB Goblet Narrow Stance Feet Elevated Squats -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS – Accessory, Glutes/Shoulders 15 Plate Raises Immediately Into… Max Plate Press -Rest Quickly- 50 ‘Banded’ Air...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS 10 Strict Pull-Ups 15 Deficit Push-Ups 20 Reps of 1+1/2 Air Squat -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6-7 | High priority here is movement quality. Reduce or increase the numbers as needed to get your best workout with the highest quality movement. All sets should be unbroken or close to unbroken. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper 10/10 Seated DB Arnold Press (Mod) 10/10 Single DB Lat Raise (Mod) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS – Lower 20 Alt. DB Goblet Curtsy Lunge (Heavy) Immediately Into… Max Reps DB Feet Elevated Glute Bridge-Up (Heavy) -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS – Accessory, Arms/Abs 50 Banded Curls 50 Weighted Deadbugs 50 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure) Extra Credit Metcon (No...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 10/8 Cal Bike 5/5 Moose Antlers 10 Calf Raises 5 SLOW Air Squats INTO… 2 ROUNDS 5/4 Cal Bike 5 Empty Barbell Strict Press 20 Tall Jump Single Unders* 5 Jumping Air Squats *Option to practice Double Unders in 2nd Round. Strength Push Press (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 5 of 11* *NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit Workout BOSS WITCH (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 9 Thrusters (115/75)|(75/55) 13/11 Cal Bike 17 Double Unders (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25)NOTE: New BenchmarkRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS 4 Shuttle Run* 20 GHD Sit-Ups 4 Shuttle Run 15 Handstand Push-Ups 4 Shuttle Runs -Rest 1:30 b/t Sets- *1 Rep= 25′ out, 25′ back. (Score is Slowest Set) GOAL: GRIND | RPE 6-7 — Be careful with a fast pivot to keep excessive twisting off the knee…think about fast through the middle and slow into the turns. 100 total GHD’s so be careful with the volume and mix and match w/ Sit-Ups if needed. HSPU should always be 2-3 sets! B. NC60 Warm-up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift 6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting) 6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift 6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch Strength Snatch (ON A 20:00 RUNNING...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift 6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting) 6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift 6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch Strength Snatch (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch) (Score is Weight) Week 9 of 9* *NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit Workout WITCH PLEASE (Time) 13 ROUNDS FOR TIME 2 Hang Squat Snatch (135/95)|(95/65) 4 Burpees Over Bar 6 Pull-Ups (Score is Time) KG BB: (60/42.5)|(42.5/30)NOTE: New Benchmark.Read more