CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 12-9-6 Wide Grip Strict Pull-Up Tempo DB Goblet Squat (Heavy @ 20X1) -Rest as Needed b/t Sets- FOCUS: Upper Pull / Lower Push TIME: 30-35min GOAL: RPE 6-7 | Control, control, control! Slower is better on this couplet. Think about every rep of pull-up and squat…think about the muscles you are trying to engage. Clear :02 count on each squat down. Bodybuilding Metcon (No Measure) 1.) EMOM x 10 MINUTES MIN 1 – :45 Feet Elevated Ring Rows MIN 2 – :45 DB Farmer Short Step Forward Lunges FOCUS: Back / Quads 2.) 3 SETS 10 Reps 1+1/2 EZ Bar Curls (Mod) 15 Strict Toes to Bar 20 Feet Elevated DB Glute Bridge-Up (Mod)* *Hold DB on waist. -Rest as Needed b/t Sets- FOCUS: Arms / Abs / Posterior Mixed Conditioning Metcon (No Measure) TABATA TUESDAY...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) FOR QUALITY 21-15-9-15-21 DB Incline Bench Press (Mod)* *After each set perform :30/:30 of DB Farmer Split Squat Hold (L/R) w/ Moderate weight. FOCUS: Upper Push / Static Lower TIME: 25-30min GOAL: RPE 6-7 | Pick a weight that you can go unbroken on the DB bench. The weight on the SS Hold should force you to hold the position with a little bit of the shakes…if you are constantly losing your balance or can’t hold for :30, it’s too heavy. Bodybuilding Metcon (No Measure) 1.) 3 SETS 15 Reps of Following Complex… 1 Rep is: 1 Plate Ground to Overhead 1 Plate Around the World (L) 1 Plate Around the World (R) 1 Plate Front Raise FOCUS: Shoulders / Posterior Chain 2.) EMOM x 12 MINUTE MIN 1 – :45 Max Banded Curls MIN 2 – :45...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 35 Single Unders → 25 Double Unders 7/7 Staggered Stance Good Morning 7/7 Box Step-Ups → 7 Box Jumps 7 Plate Deadlifts → 7 Plate Ground to Overhead *Option to progress to the next set of movements as designated by the arrow after complete first round. Strength Deadlift (Build to a Moderate-Heavy 3-Rep Library Deadlift) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Library Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 1 Library Deadlift (100% of 3-Rep Deadlift) 7 Box Jumps (30/24)|(24/20) 14 Plate Ground to Overhead (Athlete Choice) 35 Double Unders (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Scap Pull-Ups 5 Up-Downs 10 Sit-Ups 5 Slam Ball G2OH INTO… AMRAP x 3 MINUTES 5 Kip Swings 5 Burpees 5 Slam Balls 100m Slam Ball Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES* 10 Pull-Ups 12 Burpees 10 Sit-Ups 12 Slam Balls (30/20)|(20/10) *Every 3:00 not including 0:00, perform a 200m Run. (Score is Rounds + Reps) KG SB: (15/10)|(10/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 10 Pull-Ups 12 Burpees 10 Sit-Ups 12 Slam Balls (30/20)|(20/10) *P1 Runs 400m while P2 does AMRAP. Once P1 returns, they will pick up where P2 left off. P2 then goes on a 400m Run. (Score is Rounds + Reps) KG SB: (15/10)|(10/5) Post-Workout Strength Metcon (No Measure) 2-3 SETS 10/10...Read more