CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 7-10 Barbell Hip Thrusts (Heavy & Slow) Immediately Into… 15 Ring Push-Ups Immediately Into… 1:00 Ring FLR -Rest as Needed b/t Sets- FOCUS: Heavy Lower Posterior / Upper Push TIME: 25-30min GOAL: RPE 8-9 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Only use a weight on the hip thrusts that you are confident you can control and move with the hammies and glutes. Try NOT to rely on the front of the body to lift the weight up. For the Ring Push-Ups, control the range of motion through every rep. The goal is to be challenged by the additional instability. If you do not have rings, perform DB Deficit Push-Ups. Bodybuilding Metcon (No Measure) 1.) 3 SETS 8/8 DB Incline Bench Press* Max Reps...Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :40 Cardio Choice (EZ Pace) 10 Alt. KB Deadlift 5 Cat/Cows :30 Quad Heel Taps Into… 1-2 ROUNDS (Time Permitting) :40 Cardio Choice (Mod-Hard Pace) 12 Russian KB Swings 6 SLOW Alt. Bird Dogs :30 KB Plank Taps Workout Metcon (No Measure) AMRAP x 16 MINUTES 1:00 Cardio Choice 8/8 KB/DB Snatch (Athlete Choice, Moderate) 100m OH Walk* 20 Alt. KB/DB Horn Taps *Switch Arms at 50m. (No Measure) Post-Workout Strength Metcon (No Measure) 3 SETS 10/10 KB Goblet Split Squats* -Immediately Into- 12 Tempo KB RDL @ 30X1 *On 10th rep of each leg, hold bottom of Split Squat for :15 then stand. -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 3 Clean & Jerk (Athlete Choice)* MIN 2 – 1:00 Cardio Sprint MIN 3 – Rest *Goal is to build to a mod-heavy but crisp Power Clean & Jerk triple across the 7 sets. FOCUS: Athletic / Explosive TIME: 21min GOAL: RPE 6-7 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Tough combo once this gets going…I want you to really sprint. This will carry over into the rest period and force you to lift while breathing heavy. For the sprint, full 1:00 effort. You should be able to pick up the bar every time but ‘not want to’. Bodybuilding Metcon (No Measure) 3-4 SETS 3:00 EZ Cardio 3/3 DB Turkish Get-Up 10/10 Single Leg DB RDL 20 Single DB...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 10 SETS 3 Heavy Box Squats* *Option to build each set, every other set, or use the same heavy load for all 10 sets. Superset EVERY OTHER set with 10/10 Slow DB Supported Row (Heavy) FOCUS: Heavy Lower Push / Upper Pull TIME: 30-35min GOAL: RPE 8-9 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Setup with box at parallel or slightly above. I like performing these with extreme control to the box, sitting but not losing tension on the box, then driving up strong thinking about leading with my chest while my feet stay firmly planted into the ground. Bodybuilding Metcon (No Measure) 1.) 3 SETS 10-15 Plate Front Raises (Mod-Heavy)* *Optional Superset w/ 1:00 Weighted OH Plate Hold FOCUS: Back / Shoulders 2.) 3 SETS...Read more