CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 Cap) 200m Run @ Mod Pace 12 Box Step Overs 12 Barbell RDL 12 Alt. V-Ups Into… 2 SETS 200m Run @ Hard Pace 10 Box Jumps 10 Clean Deadlifts 10 V-Ups Strength Metcon (Weight) 4 SETS* 2 Reps of the Complex… 1 Clean Pull + 1 Power Clean -Quick Rest b/t Reps & Rest as Needed b/t Sets- *All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained. (Score is Weight) Week 2 of 8 () () Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 10 Hang Power Clean (95/65)|(65/45) 30 Sit-Ups 10 Hang Squat Clean 10 Box Jumps (30/24)|(24/20) (Score is Time) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1-1-1-1-1 Back Squat* *Start Heavy & Build to Heaviest Set of 1. Warm-up as needed prior. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Make sure your first set is Heavy…warm-up well enough prior to hit 5 sets of a challenging and controlled single squat. However, this is NOT an all-out 1RM. Bodybuilding Metcon (No Measure) 1.) EMOM x 20 MINUTES MIN 1 – :45 Max DB Close Grip Bench MIN 2 – :45 Slow Barbell Hip Thrusts (Mod-Heavy) MIN 3 – :45 Max Bent Over Row (Heavy) MIN 4 – Full Rest 2.) FOR QUALITY 50-40-30-20-10 Slow Sit-Ups* *After each set complete…20 Empty Barbell Curls & 20 Bench Dips.GOAL: Full Body + Accessory. Use a Mod-Heavy weight for the Bench, keep the DBs pressed together over your chest. Bent Over Row can use DB or Barbell. The...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3 Wall Walks or 6 Strict HSPU* 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Athlete choice for WW or HSPU (Score is Rounds + Reps) KG BB: (100/70)|(70/55) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… ON A 4:00 RUNNING CLOCK… Alt Max Reps of Double Unders for :30 Immediately Into… AMRAP x 20 MINUTES 3 Wall Walks 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS* 7 Hang Power Clean Immediately Into… 7 Push Press Immediately Into… 1:00 Front Rack Hold *Use the same Mod-Heavy weight for all 5 sets. Every set should be challenging but doable. -Rest 2:00 b/t Sets-GOAL: RPE 8-9 | Fun little complex here! You’ll be breathing heavy from the HPC and PP making that front rack hold extra spicy. You want to use a weight for every set that challenges you on the 6th and 7th lift of each movement. For the front rack hold, try to keep the bar high on your shoulders…do not let it drift down. Bodybuilding Metcon (No Measure) 1.) 3 SETS* Max Reps of DB Complex… 2 DBL DB Hammer Curl + 2 DBL DB Wide Shoulder Press + 2 DBL DB Curl + 2 DBL DB Wide Shoulder Press -Rest as...Read more