CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5 SETS 10/10 DB Staggered Stance Deadlifts (Heavy) Max Reps DB Bench (Heavy) -Rest as Needed b/t Sets-GOAL: Lower Pull + Upper Push | RPE 6-7 — Heavy but not extreme today…use a load that allows you to clear at least 10-12+ reps on the DB bench…if you are in the 20s it’s too light. Bodybuilding Metcon (No Measure) 1.) 3×15 Single DB Deficit Sumo RDL (Heavy)* *Stand on elevated platform -Rest as Needed b/t Sets- 2.) 3xMax Reps Prone Banded Hamstring Curl -Rest as Needed b/t Sets- 3.) 3 SETS 30 Banded Curls Immediately Into… :30 Curl Hold w/ Band Immediately Into… 30 Banded Good Morning Immediately Into… :30 Glute Bridge Hold Immediately Into… 2:00 Plank Hold -Rest as Needed b/t Sets-GOAL: Lower Pull | Not TONS of volume today and overall the loading is fairly light...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 8-6-4-8-6-4 Pause High Bar Back Squat or Pause Front Squat* -Rest as Needed b/t Sets *Clear :01 Pause at the bottom of each rep. Wave loading, rest as needed b/t sets. Second set of 8-6-4 must be heavier than each corresponding set of the first 8-6-4. Heaviest lift of the day is the final set of 4. 2.) 4 SETS 8/8 DB Supported Row (Heavy) 8 Single DB Pull-Over (Heavy)* -Rest as Needed b/t Sets- *Perform laying on bench. Hold DB perpendicular to the body with both hands holding single head of DB. Slowly bring DB over and behind head. Maintain full control of the load the entire range of motion.GOAL: Lower Push + Upper Pull | RPE 8-9 — working the wave in the squat session similar to last week with the dead and the bench...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Into.. AMRAP in Remaining Time.. 10 Scap Pull-Ups 8 Box Step-Ups 6 Walking Lunges w/ Twist 4 Perfect Kip Swings 10 Sit-Ups Skill Metcon (No Measure) 3 SETS FOR QUALITY :45 Bike (Moderate)* 5-8 Strict Tempo Pull-Ups (1111) :45 Hollow Hold or Tuck Hold *Increase pace each set. -1:00 Walking Rest b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike* Pull-Ups** -Rest 1:30- 50 Back Rack Lunges (135/95)|(95/65) -Rest 1:30- 9-15-21 Cal Bike* Box Jump Over (24/20) *18-12-9 Alternate Calories **Option for Strict Pull-Ups (Score is Total Time) KG BB: (60/42.5)|(42.5/30) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats + Hamstrings (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND (7:00 CAP) :30 Single Unders 10 Ring Rows 5 Inchworms 10 Bootstrappers 1 ROUND :30 Single Leg Single Unders (:15 Each Leg) 10 Scap Pull-Ups 7/7 SA KB Deadlifts 7/7 SA KB Bent Over Rows 7/7 SA Russian KB Swings 1 ROUND :30 Double Unders / Double Under Attempt 10 Kip Swings 7/7 SA KB Deadlifts 7/7 SA KB Bent Over Rows 7/7 SA Russian KB Swings Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Heavy weight of the Complex* 4 Single Arm KB Deadlifts 4 Single Arm KB Bent Over Rows 4 Single Arm Russian KB Swings :20 Single Arm KB OH Hold *Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides. (Score is Weight) Workout Metcon (AMRAP – Rounds...Read more

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