CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS 10 Reps of DB Complex* 1 Rep is… 1 DB Farmer Lunge Left 1 DB Farner Lunge Right 2 DB Deadlifts *Athlete choice to either build in each each set or use the same mod/mod-heavy weight each set. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Try to complete each set without putting down the DBs. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper Body 9 DB Bent Over Row (Mod) 21 Narrow Grip DB Floor Press (Mod) Immediately Into… 1:00 1/2 Active Floor Press Hold* *Hold the DB at 1/2 Height Off the Chest. -Rest as Needed b/t Sets- 2.) 3 SETS – Lower Body 10-15 Barbell Hip Thrust (Heavy) -Rest as Needed b/t Sets- 1 SET Accumulate 5:00 of DB Glute Bridge Hold (Heavy)* *50 Air Squats Every time you Break....Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) EMOM x 10 MINUTES MIN 1 – 20 Box Jump Overs (24/20) MIN 2 – :50 Max Distance HS Walk (Score is Total HS Walk Distance) GOAL: SPRINT | RPE 6-7 — All gas in the first minute! If unable to complete 20 reps in :45 adjust to a number that you can consistently complete. Take a few deep breaths, kick up, and start walking! Goal is to get b/t 25-50ft each walk. Remember to keep the legs together and the glutes squeezed so you are in better control of your inverted position! B. NC60 Warm-up Warm-Up (No Measure) 3 ROUNDS 10 Up-Downs → 10 Burpees → 8 Burpees Over Bar* 10 Clean Deadlifts + High Pulls 20 Elbow Punches 10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 Up-Downs → 10 Burpees → 8 Burpees Over Bar* 10 Clean Deadlifts + High Pulls 20 Elbow Punches 10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees & Knees to Chest. *Round 3 perform Burpees Over Bar & Toes to Something/ Toes to Bar Strength () Clean and Jerk (EVERY 1:30 x 10 SETS 2 Clean & Jerk*) *Start Moderate and build to something Heavy. Clean can be either Squat or Power. (Score is Weight) Week 7 of 9 Workout “CALIFORNIA DREAMIN” (Time) 20 ROUNDS FOR TIME 1 Power Clean & Jerk (185/135)|(135/95) 2 Burpees Over Bar 3 Toes to Bar (Score is Time) KG BB: (85/60)|(60/42.5)Last Seen: 6/4/2022 (Remix of the Classic “California Lovin”)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 1 ROUND 5 Scap Pull-Ups 10 Ring Rows 5 BW Lunge-Lunge-Squats INTO… 1 ROUND 5 Kip Swings (challenge for pause/beat swings!) 10 Jumping Pull-Ups 5 Barbell Front Squats INTO… 1 ROUND 5 Bigger Kip Swings 3-5 Strict Pull-Ups 5 Barbell Thrusters Strength Front Squat (5×4 @ 75-80%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 3 of 11 Workout TENET (Time) FOR TIME 9-15-21 Pull-Ups Thrusters (95/65)|(65/45) -Rest 3:00- FOR TIME 15-12-9 Chest to Bar Pull-Ups Thrusters (115/75)|(75/55) (Score is Total Time) KG BB1: (42.5/30)|(30/20) KG BB2: (52.5/35)|(35/25)Last Seen: 10/1/21Read more

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