CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 7×3-5 Deadlift* *Heavy loading for all 7 Sets. TNG is allowed but no slamming the bar off the ground.GOAL: RPE 8-9 | Simplified strength continues this week with some 7×3-5 a low volume and heavy loading…pull-push-squat. We will work 7 sets of 3-5 this week then 9 sets of 1-3 reps next week. Bodybuilding Metcon (No Measure) 1.) 3×8-12 Barbell Hip Thrusts (Heavy) -Rest as Needed b/t Sets- 2.) 3×15 DB Romanian DL + Shrug (Heavy)* *1 Rep = 1 RDL + 1 Shrug -Rest as Needed b/t Sets- 3.) 3 SETS 25 Banded KB Swings (Heavy) 25 Bent Over KB Horn Row* 25 Slow Crunches *Hold KB by both hands on the horn of KB -Quick Rest b/t Sets-GOAL: Lower Pull focused day. For the RDL + Shrug use a weight that challenges you to keep the...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 7 DB Front Squat into DB Strict Press 7 Ring Rows 7 Tuck-ups 7 Push-ups 7/7 Box Step-Ups Into.. AMRAP x 3 MINUTES 7 Back Squats 7 Push Press 7 Single DB Thrusters 7 Kipping Swings 7 Box Jumps Strength Metcon (No Measure) 1.) 2 SETS 3 Reps of 2-for-1 Pull-Ups* *1 Rep = 2 Kip Swing + 1 Pull-Up -Rest As Needed b/t Sets- 2.) 2 SETS* 4 Kipping Pull-Ups + 4 Knees to Elbow *Athletes can choose to complete all 8 reps unbroken or come off the bar b/t movements. -Rest As Needed b/t Sets- (No Measure) Workout THE MAGNIFICENT 7 (Time) 7 ROUNDS FOR TIME 7 Back Squats (115/75)|(75/55) 7 Push Press 7 DB Thrusters (50/35)|(35/20) 7 Pull-Ups 7 Knees to Elbows 7 Hand Release Push-Ups 7 Box Jumps (30/24)|(24/20) (Score...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) GENERAL WARM UP 6:00 EMOM 1. 150/125m Row + Max Single Unders 2. 10 KB Deadlifts + Max Mountain Climbers 3. 5/5 SA Russian KB Swings + 5/5 SA Upright Rows This warm up is meant to have the first movement of the minute, completed in approximately :30, leaving :30 for the second movement in that minute. From here, flow into the specific warm up that will prime for the workout. SPECIFIC WARM UP 5:00 AMRAP 5 KB Sumo Deadlift High Pulls :30 Double Under Practice 50m KB Suitcase Carry* *25m walk with one arm, switch and turn back for another 25m with the other arm. Workout Metcon (Distance) ON A 20:00 RUNNING CLOCK… 1000/800m Row Into… 3 ROUNDS 10 KB Sumo Deadlift High Pull (53/35)|(35/26) 20 Alt. SA Russian KB Swings 30 Double-Unders* 40 Alt. CrossBody Mountain...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Single Unders 10/10 Lunges 10 Up Down Step-ups 1:00 Bike (Easy Pace) 1 ROUND :30 High Jump Single Unders 8/8 Single DB Box Step-ups 10 Box Jumps 1:00 Bike (Moderate Pace) 1 ROUND :30 Double Unders / Double Under Attempts 10 Alt. DB Box Step-Ups 10 Up Down Box Jumps 1:00 Bike (Hard Pace) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* 100 Double Unders 30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20) 30 Up-Down Box Jump Overs 50/40 Cal Bike 30 Up-Down Box Jump Overs 30 Alt. DB Box Step-Ups 100 Double Unders *Partner 1 works while P2 Holds DB in suitcase hold or front rack hold…DBs can not rest behind head. When passing DBs to partner, must hand off. DBs must not come to rest on the ground...Read more