CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength – All Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift ) (Score is Weight) Workout – Performance FOR TIME (Time) 800m Run 15 Deadlifts (275/185) -Rest 2:00- 600m Run 20 Deadlifts (225/155) -Rest 2:00- 400m Run 25 Deadlifts (185/135) (Score is Time) KG BB1: (125/85) KG BB2: (100/70) KG BB3: (85/60) Workout – Fitness FOR TIME (Time) 800m Run 15 Deadlifts (185/135) -Rest 2:00- 600m Run 20 Deadlifts (155/105) -Rest 2:00- 400m Run 25 Deadlifts (135/95) (Score is Time) KG BB1: (85/60) KG BB2: (70/47.5) KG BB3: (60/42.5) Optional Cool Down –...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the run and aim for quick sets on the barbell. Does not need to be unbroken. Let’s give the grip a break and focus on fast cycle with quick rest. COMPETE | PART 1 3 SETS (Time) 24/20 Cal Row 8/8 DB Snatch (70/50) -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 9 | Fast paced row and heavier DB. Focus on sprinting through this each round! COMPETE | PART 2 Deficit Handstand Push-ups (ON A 10:00 RUNNING CLOCK… Build to a 3-Rep  Strict Deficit Handstand Push-Ups) (No Measure) GOAL: RPE 6 | We’re working to find the biggest deficit we can perform 3 “Good” HSPU reps. This means no getting sloppy or big arching at the back.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | This hamstring and glute day is guaranteed to leave you feeling it the next morning. Try and go a little heavier here than what you used in Week 1 for the RDLs. We are also adding a rep range (8-12) because you should really be going to failure on those. If you have some gas left in the tank after 8 reps, keep going. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 20 DB Reverse Alternating Lunges (Moderate) -Rest :30- 8/8 Single Leg Med Ball Glute Bridge -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The 20 reps per leg on...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x 5 MINUTES* (No Measure) 1 Chest to Bar + 2 Toes to Bar *Complex is meant to be completed unbroken. (No Measure) Skill – Fitness EMOM x 5 MINUTES* (No Measure) 1 Pull-Up or Half Pull-Up + 2 Toes to Something *Complex is meant to be completed unbroken. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 Toes to Bar 15/12 Cal Bike 10 Chest to Bar 10 Shoulder to Overhead (135/95) (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on everything so we can practice big sets. Use the bike to recover but don’t let it drag on. COMPETE | PART 1 Back Squat (ON A 10:00 RUNNING CLOCK… Build to a Moderate 10-Rep Back Squat ) (Score is Weight) GOAL: RPE 7 | This is NOT a 10RM! We just want to think about taking 3-4 big jumps to a challenging weight in the 65-70%. Remember for some of us QF starts this week and we’re not trying to destroy our legs. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16 Alt. Pistols 8 DBL DB Hang Clean (50/35) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 7 | Aim for unbroken and set a steady consistent pace on...Read more