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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal. Arms + Legs Bike 10 Alt. 90-90 Hip Rotations 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… 2 ROUNDS (MIN 7-14) 200m Run 600/400m Bike Workout – Performance FOR TIME (Time) 1 Mile Run 150/125 Cal Bike (Score is Time) Workout – Fitness FOR TIME (Time) 1200m Run 125/100 Cal Bike (Score is Time) Finisher – All 2-3 SETS (No Measure) 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal. Arms + Legs Bike 10 Alt. 90-90 Hip Rotations 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… 2 ROUNDS (MIN 7-14) 200m Run 600/400m Bike Workout – Performance FOR TIME (Time) 1 Mile Run 150/125 Cal Bike (Score is Time) Workout – Fitness FOR TIME (Time) 1200m Run 125/100 Cal Bike (Score is Time) Finisher – All 2-3 SETS (No Measure) 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY (3:00 CAP) 8/8 Wrist Circles 8 Cat Cows 8 Wide Leg Inchworm + Push-Up 8 Alt. Samson Lunge Into.. GENERAL WARM-UP AMRAP x 5 MINUTES 25’/25’ DB Suitcase Carry 8 DB Sumo Stance RDL 8 DB Goblet Sumo Squat 8 DB Dead Bugs 8 Push-Up to Pike Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 DB Sumo Deadlifts (50/35) 15 DB Deficit Push-Ups 15 Sit-Ups* 100m DB Farmer Carry *GHD Sit-Ups Optional. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 DB Sumo Deadlifts (35/20) 15 Push-Ups 15 Sit-Ups 100m DB Farmer Carry (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Strength – All Bench Press (8-6-4*) *Start Light-Moderate and build to Moderate+. Option for Wide or Narrow Grip. (Score is...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