CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3 SETS Max Reps Bodyweight Bench Press* *If not at BW yet or want to go heavier…choose a weight that is very challenging to get 7-10 solid reps. 2.) 3 SETS* 10 DB Alt. Step-Ups 10 DB Push Press w/ Slow Lower *Every set must be performed unbroken. Use the heaviest weight possible that keeps DBs in hands for all 20 reps. Rest as needed b/t sets. FOCUS: Heavy Upper Push / Lower Pull TIME: 30-35min GOAL: RPE 8-9 / RPE 6-7 | Running it back to the week of 7/11! See how perform after a full 4 week training window. I love the bodyweight bench press test…puts things into perspective. If you’re not at a place where you can move yourself off of yourself, shoot for 7-10 good reps of something that challenges you. Bodybuilding Metcon...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 10 Step-Ups 10 BB Sumo Good Morning 10 Wall Ball Front Squat 10 Wall Ball OH Press Into… 1 ROUND 1:00 Row 6 Box Jumps 6 BB Push Press 6 BB Sumo Deadlift 6 Wall Balls Workout Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.(Score is Reps) KG BB: (35/25)|(30/20) NOTE: Last Seen 11/13/2021 Finisher Metcon (No Measure) 3 SETS 20 Single DB Crush Curl 20 Weighted Sit-Ups -Rest as Needed b/t Sets- (No Measure)Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four Walks 25ft Toy Soldiers 25ft Walk on Toes 25ft Walk on Heels 25ft High Knees 25ft Butt Kickers 200m Run Into… AMRAP in the Remaining Time Of… 5/5 Sumo DB Deadlift 5/5 DB Curl to Press 6 Alt. DB Around the World 6 Alt. Lunges Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 80 Alt. DB Devils Press (50/35)|(35/20) 80 Alt. DB Goblet Lunges 400m Run 60 Alt. DB Devils Press 60 Alt. DB Goblet Lunges 400m Run 40 Alt. DB Devils Press 40 Alt. DB Goblet Lunges 400m Run 20 Alt. DB Devils Press 20 Alt. DB Goblet Lunges 400m Run *While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit....Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – :45 DB Bent Over Row (Mod) MIN 2 – :45 Alt. Lateral Box Step-Overs (Low Box @ No Weight) FOCUS: Upper Pull / Lower Push TIME: 14min GOAL: RPE 6-7 | Use a weight on the BOR that you can earn 10-15 reps per round. Slow and intentional on the lateral box step-overs…think about the glutes and adductors working to push and pull you across the box with each rep. Both feet come to the top of the box leading with foot closest to the box then step down/across with same foot leading. Repeat opposite way. Bodybuilding Metcon (No Measure) 1.) 3 SETS 10 DBL DB Pull Overs (Mod) into… 20 Short ROM Narrow DB Bench Press (Mod)* *Touch DBs to chest and press quickly to 3/4 ROM and back down....Read more