CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 4-Rep Bench Press*) *FOCUS: Bench Press…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | Building to your heaviest 4-Rep effort across 20:00. Use your time wisely. For the BP (same as SP), I would recommend NOT taking too many warm-up sets and taking PLENTY of time between sets as you build. TIME: 20 Minutes Bodybuilding Metcon (Checkmark) 1.) 2 SETS 20 Close Grip DB Bench (Mod-Light) 10-15 DBL DB Close Grip Pull-Over (Mod-Light) -Rest as Needed b/t Sets- (No Measure) 2.) 2 SETS 30 Kneeling Banded Face Pull 10-15 DB Reverse Fly (Mod-Light) -Rest as Needed b/t Sets- (No Measure) 3.) 2 SETS 30 Banded Hammer Curls 10-15 Strict Dips -Rest as Needed b/t Sets- (No Measure) FOCUS: Upper Body Mixed Conditioning Metcon (Checkmark) WEEKEND WARRIORS ON A 20:00-40:00...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up ON A 7:00 RUNNING CLOCK.. 3 SETS (:20 ON / :10 OFF)* Cardio of Choice Mountain Climbers DBL DB Farmer Deadlifts 1 SET = All 3 Movements INTO.. 2-3 SETS 5/5 PVC Around the Worlds 5 PVC Behind the Neck Push Press 5 PVC High Pull + Punch Extended Warm-up Metcon (Weight) EMOM x 6 MINUTES MIN 1 – 5 Hang Power Snatches* MIN 2 – :45 EZ Cardio of Choice *Start Light, Build Past Workout Weight. (Score is Weight) Workout Metcon (Time) 5 SETS Cardio Choice (Athlete Choice)* 10 Hang Power Snatch (95/65)|(65/45) 50 Crossbody Mountain Climbers 100m DBL DB Farmer Carry (50/35)|(35/20) -Rest 1:00 b/t Sets- *Cardio Options… 200m Run 250/200m Row/Ski 15/12 Cal Bike 500m BikeErg (Score is Slowest Set) KG BB: (42.5/30)|(30/20) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – CrossFit Warm-up 3 ROUNDS :40 Bike 20ft Crawl* 8 Up Downs 6 Lunges + 6 Low Box Step Ups *Round 1: Perform Straight Leg Bear Crawl Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge) Extended Warm-up Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Parallette or Box Shoot Thrus MIN 2 – 10 Back Rack Alt. Lunges* MIN 3 – 4 Burpee Box Crawl Overs** *Start with empty bar and build to or past workout weight. **Increase box height each round if possible. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 40/30 Cal Bike 30 Sit-Ups 20 Back Rack Alt. Lunges (95/65)|(65/45) 10 Burpee Box Crawl Overs (Athlete Choice)* *Standard height...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (4 Rounds for time) 4 ROUNDS FOR TIME 6 Ring Muscle-Ups 3 Snatches* *Round 1: 135/95 Round 2: 155/105 Round 3: 185/135 Round 4: 205/145 (Score is Time) GOAL: HEAVY | RPE 8-9 — The focus here is the Snatches, you can Power or Squat. The Strength EMOM will give you an idea of your 3 weights so even if you aren’t using what’s prescribed think about the weights feeling Mod – Mod-Heavy – Heavy. You MIGHT be able to cycle the first weight but after that singles will be the way to go! Take you time with your setup and b/t reps so you don’t miss any reps! B. NC60 Warm-up 3 ROUNDS :40 Bike 20ft Crawl* 8 Up Downs 6 Lunges + 6 Low Box Step Ups *Round 1: Perform Straight Leg Bear Crawl Round 2: Perform Quadruped Crawl...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 4 SETS 800m Run -Rest 2:00- 400m Run -Rest 1:30- 200m Run -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: EFFORT | RPE 6-7 — Almost 4 miles of running today so pace yourself accordingly. We did a bunch of 800m intervals last week so start with one of your moderate-hard pace times and try to increase it each set. The 400m Run should take roughly half or a little less than the 800m and the 200m should be just below a sprint. We are scoring overall time for a set today so don’t leave it all out there on the 800m and then just try to hang on, you should be confident that you can put forth the same effort or a fast effort going into the next piece of the set! B. NC60 Warm-up 1 ROUND 30...Read more