CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 40:00 EZ Run -Into- 2-3 ROUNDS FOR RECOVERY (Optional) 10 Alt. Groiners 10 Slow Calf Raises 1:00/1:00 Hurdler Stretch 1:00 Butterfly Stretch 1:00 Saddle Stretch (No Measure) GOAL: QUALITY | RPE 4-5 — Today is about moving for a long distance and then getting in some recovery to help the body feel a little fresher today. EZ Pace on the run and if you want to take it one step further, nasal breathing only. This of your pace as if you were going to run for 60:00 w/o stopping. The recovery flow isn’t mandatory since the session will already be long but it is HIGHLY encouraged. B. NC60 Warm-up Warm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Single Unders** 5 Lunge + Lunge + Air Squat 5 Barbell Deadlifts Mobility in Remainder of Time** *Switch to...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-8-6*) *Pause Back Squat Pause for :02 in bottom and top of each rep (each full rep should take at least :05). Start moderate and build each set. Superset with 30 Hollow Rocks. (Score is Weight) GOAL: RPE 6-7 | All sets unbroken. Keep the weight sub-max. Think more about the integrity of the hold than the challenge of the weight in the squat. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Lower Body* 20 Alt. Single DB Cossack Squats (Light) 20 Alt. Landmine Rotations (Light) *Perform both movements slowly and thinking about the side/side movement throughout. -Rest as Needed b/t Sets- 2.) 3 SETS – Upper Body 15 DBL DB Bent Over Row (Mod) 10 DBL DB Hammer Curls (Mod) 5 DB Renegade Rows (Mod)* *1-Rep = Row Left / Row Right / Push-Up 3.) ATHLETE CHOICE – Accessory...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Bike 30 Single Unders 10/10 Single Arm Ring Rows :30 Hollow Hold INTO… 2 ROUNDs 1:00 MOD Bike 30 Double Unders 15 Supinated Ring Rows :30 Superman Hold Strength Metcon (No Measure) 4 SETS 2 Bottom to Half Pull-Ups* + :05 Chin Over Bar Hold + 2 Top to Half Pull-Ups + 2 Strict Pull-Ups -Rest as Needed b/t Sets- *Option to Use Band or Rings. (No Measure) Week 3 of 5 Workout Metcon (AMRAP – Reps) “TABATA” 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Bike TABATA 2 – Ring Rows TABATA 3 – Double Unders TABATA 4 – Bike -No Additional Rest b/t Tabatas- (Score is Total Reps) Optional Finisher Metcon (AMRAP – Reps) TABATA (8 ROUNDS, :20 ON / :10 OFF)* MVMT 1 – Sit-Ups MVMT 2 –...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Single Unders** 5 Lunge + Lunge + Air Squat 5 Barbell Deadlifts Mobility in Remainder of Time** *Switch to Double Unders in Sets 2/3 **Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats Strength Front Squat (4-2-2*) *Start Heavy and end Heavy+. Goal is to start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 30 Double Unders 5 Front Squats (155/105)|(115/75) (Score is Rounds + Reps) KG BB: (70/47.5)|(52.5/35) Optional Cool Down Metcon (No Measure) 2 ROUNDS FOR RECOVERY :45/:45 Groiner Stretch 1:00 Butterfly Stretch 1:30 EZ Cardio Choice (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS* 21-15-9 Incline Bench Press (Heavy) Strict Chin-Ups *Complete 21 of each, 15 of each, then 9 of each. Rest and repeat. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Weight should be heavy enough on the Incline BP that it could force breaking up the set of 21 or set of 15. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper Body 10 Plate Front Raises Immediately Into… 20 Plate Presses Immediately Into… Max Plate Gun Hold -Rest as Needed b/t Sets- 2.) 3 SETS – Lower Body 15/15 DB Farmer Narrow Split Squat (Mod)* 30 Banded Pull-Thrus *Setup in a short lunge stance. -Rest as Needed b/t Sets- 3.) FOR QUALITY – Accessory* 50 Slow Jefferson Curls (Mod) 50 Strict Toes to Bar *Break up as needed to complete the total reps. (No...Read more