CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON A 10:00 RUNNING CLOCK… Build to a Moderate 3-Rep TNG Power Clean) (Score is Weight) Workout – Performance The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles KG BB: (60/42.5) Workout – Fitness “THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores! COMPETE | PART 1 FOR QUALITY (No Measure) AMRAP x 15 MINUTES 15/12 Cal Ski 3/3 Feet Elevated Rope Rows* 3 Legless Rope Kip Tap** 3 Legless Rope Kip Grab*** -Rest :30 b/t Rounds- *Think similar to Ring Rows, feet elevated on a bench/box set up, perform 3 reps with right hand over left, then 3 reps with left hand over right **Hanging from the rope, kip and reach up like you’re doing a rope climb but just tap with the arm and then come down. ***Similar to the previous drill, but on the reach up we are going to grab the Rope (No Measure)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-9-7-7-5-5 Tempo Front Squat (40X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6. Finish with a tough set of 5, ideally heavier than what you finished with last week. And remember—the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 12/12 Bulgarian Split Squat (Moderate-Heavy) -Rest 1:30- 16/16 Split Stance RDL (Moderate-Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) EMOM x 12-16 MINUTES* MIN 1 – 20 Alternating DB Reverse Lunges (50/35) MIN 2 – Rest MIN 3 – 20/15 Cal Bike MIN 4 – Rest (No Measure) GOAL: RPE 9 | *If you want to bias today’s work towards strength and hypertrophy, perform 4 sets of the split squats and RDLs and 12 minutes of the EMOM. If you want to bias the day toward conditioning, perform 3 sets and 16 minutes...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it on the Run. Then have a bike strategy and stick to it. (i.e. tabata style, minimum RPM, :30/:30 effort). Find what works for you and then keep that pace. COMPETE | PART 1 1.) ON A 6:00 RUNNING CLOCK… (Weight) Build to a Heavy 2-Rep Alt. DB Squat Snatch (Score is Weight) -Rest 2:00 b/t 1 & 2- 2.) FOR TIME (Time) 10-8-6-4-2 DB Squat Snatch (50/35) 2-6-4-8-10 Handstand Push-Up (Score is Time) GOAL: RPE 9 | Part 1 is 1 Rep each arm…we want to see how heavy we can get. Part 2 is a quick sprint, focus on utilizing the legs on the Squat Snatch and HSPU so we don’t burn out the shoulders for those higher sets of HSPU. COMPETE | PART 2 4 SETS...Read more

CrossFit Mettle and Honor – NC FLEX Strength 9-9-7-7-5-5 (Weight) Tempo Bench Press (40X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench) GOAL: RPE 8 | Week 2 of 6 of our second accumulation cycle for this current phase. Build off the weights you used last week while maintaining the prescribed tempo. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Reps of 1+1/4 DB Bench (Moderate-Heavy) -Rest 1:00- 16-20 Alternating Glute Bridge KB Floor Press (Moderate) -Rest :30- Max Reps Incline Push-ups -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12-16 DB Squeeze Press (Moderate) -Rest :30- 12 Single DB Straight Arm Pullover (Moderate) -Rest :30- Max Reps DB Tricep Extension( Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 9 | Two mean tri-sets here to hit the chest and triceps hard to kick off the week. For the tricep extension, you...Read more