CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5-9-7-5 Tempo Sumo Deadlift (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 3 of 6 as we build to a 5rm test on this lift. Keep building here, and don’t be afraid to really push. Tomorrow is a well-earned rest day. Bodybuilding Metcon (Checkmark) 1.) EMOM x 25 MINUTES MIN 1 – 20/15 Cal Bike MIN 2 – 12 DB Push Press (50/35) MIN 3 – 25 Sit Ups MIN 4 – 10 DB Burpees (50/35) MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | We are going a little longer for the conditioning piece today. I promise you’ll be okay. For the landmine rotations and the side bends, find a weight that is challenging...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on biggest set we can perform while still being able to immediately go into the next movement. If we’re feeling beat up from yesterday then perform small quick sets. COMPETE | PART 1 AMRAP x 20 MINUTES (No Measure) 1:00 Cal Row 20 Box Step Overs (24/20) 1:00 Cal Ski 20 Walking Lunges 100 Single Unders (No Measure)GOAL: RPE 5 | Flow, flush and recover. We want to move around and get a good sweat going. Goal is to finish this workout feeling better than when we started it! COMPETE | PART 2 3 ROUNDS FOR QUALITY (No Measure) :30 Wall Sit 10 Hollow Rocks 10 DB Curl + Arnold Press (Athlete Choice) (No Measure)GOAL: RPE 5 | Some more light movement today. Low intensity, perfect reps. Keep the...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MIN 8/6 Cal Bike* 6 Push-Up to Pike 8 Wall Ball Good Morning 6 WB Thrusters** *Increase pace each round **Have a little fun with these and give the WB a light toss in the air Workout – Performance FOR TIME* (Time) 120 Wall Balls (20/15) 100/80 Cal Bike 80 Deadlifts (225/155) 60 Handstand Push-Ups *Partition reps and movements in any order to complete all work. **Based on yesterday’s Open workout, adjust today’s workout as needed. (Score is Time) KB WB: (9/6) KG BB: (100/70) Workout – Fitness FOR TIME* (Time) 120 Wall Balls (14/10) 80/60 Cal Bike 80 Deadlifts (155/105) 60 Hand Release Push-Ups *Partition reps and movements in any order to complete all work. **Based on yesterday’s Open workout, adjust today’s workout as needed. (Score is Time) KB WB: (6/5) KG BB: (70/47.5) Partner Workout...Read more

CrossFit Mettle and Honor – NC FLEX Strength 5 SETS (Weight) 5 Weighted Pull-ups (Heavy) -Rest :10- Max Reps Banded Pull-up -Rest 1:30 b/t Sets- (Score is Weight on Pull-up)GOAL: RPE 8 | Back from week 1—the goal here is to find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 10-15 reps to failure. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8 Tempo Pendlay Row (30X0) -Rest 1:00- 12 Prone DB Row (Moderate) -Rest :30- 16-20 Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12 Barbell Curl (Moderate) -Rest 1:00- 12 Incline DB Hammer Curl (Light-Mod) -Rest :30- 16 Pronated Grip Incline DB Curl (Light-Mod) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | Back and biceps on the docket today...Read more

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