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

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 4 Air Squats w/Alt. Thoracic Rotation 4 Push-Up to Down Dog 4 Cat/Cows 4 Alt. Step-Ups INTO… 2 ROUNDS 6 Med. Ball Front Squats 3/3 Med. Ball Around the Worlds 6 Alt. Med. Ball Step-Ups 6 Box Jumps Strength Push Press (5×4 @ 75-80%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 3 of 11 Workout Metcon (Time) FOR TIME 30 Med. Ball Front Squats (20/14)|(14/10) 30 Push Press (95/65)|(65/45) 30 Wall Ball Step-Ups (24/20)* 30 Wall Ball Push Press to Target 30 Front Squats 30 Box Jumps 30 Wall Balls 30 Box Jump Overs *Hold WB Any Way for Step-Up. (Score is Time) KG WB: (9/6)|(6/5) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Burpees 6 Air Squats 7 Empty Bar Deadlifts Into… 1-2 ROUNDS (Time Permitting) 7 Snatch Grip Deadlifts 7 Snatch High Pulls 7 Muscle Snatch 7 Behind the Neck Push Press (Shoulder Width Grip) Strength Snatch (EVERY 1:30 x 10 SETS 2 Snatches*) *Start Moderate and build to something Heavy. Snatch can be either Squat or Power (Score is Weight) Week 7 of 9 Workout Metcon (Time) 4 SETS 10 Deadlifts (115/75)|(75/55) 8 Hang Power Snatch 6 Shoulder to Overhead 4 Wall Walks -Rest 1:00 b/t Sets- (Score is Slowest Set) KG BB: (52.5/35)|(35/25) Optional Finisher Metcon (No Measure) FOR QUALITY 300/200 Alt. Box Step-Ups (24/20) Week 1 of 4 — “Chad” Extra Credit (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 6 Burpees 6 DBL DB Deadlifts + :20 Farmer Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 50m DBL DB Farmer Carry (Athlete Choice, Heavy) 15/12 Cal Row 4 Toes to Bar* 15 Burpees *Every Round, increase by 2 Reps. (Score is Rounds + Reps) Post-Workout Strength Metcon (No Measure) 3 SETS 10/10 Single Arm Supported Bent Over Rows 10 Single DB Skull Crushers 20 Alt. DB Slides -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more