CrossFit Mettle and Honor – CrossFit Warm Up PARTNER WARM-UP (No Measure) IN TEAMS OF 2… 2 ROUNDS* 30 Mountain Climbers 10 Alt. DB Deadlifts 5/5 DB Strict Press *While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each. Into… AMRAP x 5 MINUTES* 5 Burpees 10 Lateral Hops Over DB 10 Alt. Hang Snatches *While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch. () Workout – Performance CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS MOBILITY 4 Cat Cows 4 Yoga Push-Ups 8 Alt. Groiners 8 Kang Squats Into… AMRAP x 6 MINUTES 150m/100m Row 20 Single Unders 10 Alt. Forward or Reverse Bodyweight Lunges 5 Up-Downs w/ pause in the Plank Workout – All 3 SETS FOR QUALITY* (No Measure) 100m KB Suitcase Carry (Athlete Choice, Moderate-Light)** 750/600m Row 1:00 Jump Rope Practice*** 20 Up-Downs 20 KB Goblet Alt. Lunges *Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! **50m w/ Right Arm, 50m w/ Left Arm. ***Jump Rope Options… Single Unders Double Unders Crossover Single Unders -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All ON A 10:00 RUNNING CLOCK… (No Measure) Foam Roll or Stretch as Needed (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | Solid shoulder session that we also saw during week 1 of the cycle. For the drop set on the lateral raises, don’t be afraid to use a little momentum to get the DBs up. You don’t have to be super strict on those—we want to take that final set past failure. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 16-20 Seated Alternating DB Arnold Press (Moderate) -Rest 1:00- 12 Barbell Front Raise (Moderate) -Rest :30- 16 Prone DB Rear Delt Fly (Light-Mod) -Rest 2:00 b/t Sets- (No Measure)...Read more