CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) KG DB: (22.5/15) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 20 Box Step-Overs (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) KG DB: (15/10) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is fast transitions and quick singles on the barbel. Can you sustain a pace that’s faster than 3 rounds each Set? COMPETE | PART 1 Power Snatch (ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy 5-Rep Power Snatch ) GOAL: RPE 7 | We’re looking for challenging cycling here. We want to be able to go through the first 3-4 reps smooth, and then a challenging but not compromising fight to finish the last 2-3 reps each set. COMPETE | PART 2 FOR TIME (Time) 30 Cal Bike 20 Box Jump Over 20 Power Snatch (115/85) 20 Box Jump Over 30 Cal Bike (Score is Time)GOAL: RPE 9 | This is what we call a Spreffort type of work. We want to be pushing the speed here but...Read more

CrossFit Mettle and Honor – TEENS/KIDS CAMP General Warm-up 20 sec rowing sprint (meters) Loser rolls the dice and performs what is rolled Specific Warm-Up 2 rounds: 8 air squats (arms up) 8 front rack elbow punches 8 zombie squats take barbell from the rig Front Squat (Weight) 5×5 Start moderate and build heavy.Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (5 SETS 5 Tempo Front Squat (30X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing out of the bottom and absolutely no rushing the tempo. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the front squat. Building STRENGTH is the name of the game this cycle. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 DB Split Squat (Heavy) -Rest 1:30- 12 Hamstring Curl on Rower -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Landmine Single-Leg Deadlift (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS Max Set Hanging Knee Raises -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Legs, legs, legs to...Read more