CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5×10 1+1/2 Box Squats* *Use a mod-heavy weight. Box should be set-up at parallel or slightly above. Perform squat down, stand halfway, back down, then all the way back to standing. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Get ready for the BOOTY BURN of the CENTURY. Use a weight that you can control for all 10 reps…if needed, start lighter then build slowly across the 5 sets. Bodybuilding Metcon (No Measure) 2 SETS 20 Alt DB Curtsy Lunges (Mod) Immediately into… 20 DB Push Press (Mod) -Short Rest b/t Sets- 2 SETS Max Banded Hammer Curls Immediately Into… :30 Banded Curl Hold -Rest 1:30- Max Banded Tricep Press-Down Immediately Into… :30 Banded Press-Down Hold -Rest as Needed b/t Sets- FOR QUALITY 100 Weighted Sit-Ups (Heavy)* *Breakup as needed.GOAL: For the Lunge / Push Press combo…gamble a...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 40/30 Cal Bike* *All efforts must be within :05 of one another. -Rest Double Time of Each Effort- (Score is Time for Each Set)GOAL: EFFORT | This is a mix between effort, quality, and grind. Effort due to the pacing. Quality due to the precision of the pacing. Grind due to the cement leg syndrome that will set it. Can you figure out this razor thin pacing assignment? TIP…do a 20 cal warm-up at a pace you think you can hold then go for it. B. NC60 Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Strength Metcon (Weight) EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5×10 Tempo Strict Press (21X1)* *Use a weight that allows for perfect adherence to the tempo. Superset each set with Max Set of Strict Pull-Ups -Rest as Needed b/t Sets-GOAL: RPE 6-7 | :02 intentional lower down of the bar or DBs to the shoulders. Reps 7-10 should be very challenging. Think about setting your midline every rep…don’t let your abs relent — squeeze the belly, squeeze the butt and then initiate the press. For the Strict Pull-Ups, keep your body as rigid as possible! Bodybuilding Metcon (No Measure) 3 SETS 15 Plate Front Raise (Mod) 15/15 DB Lateral Raise (Light-Mod) -Rest as Needed b/t Sets- 3 SETS 20 DBL Floor Pull-Overs (Light) Immediately Into… 20 Lying Chest Flyes (Light) -Rest as Needed b/t Sets- 3 SETS 30 Jumping DB Lunges (Light) 30 DB Deadbugs Max Double DB...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 4 Up-Downs 6 Air Squats 8 Step-Ups INTO.. 1 ROUND 4 Single DB Front Squats 6 DB Burpees 8 Step-Overs INTO.. 1 ROUND 10 Single DB Thruster 12 Box Jump Overs Workout Metcon (AMRAP – Reps) 1.) EMOM x 5 MINUTES :40 Max DB Devil Press + Thruster (35/20)|(20/15) -Rest 2:00- EMOM x 5 MINUTES :40 Burpee Box Jump Overs (24/20) (Score is Total Reps)-Rest 3:00 b/t Part 1 & 2- Metcon (Time) 2.) 10 ROUNDS FOR TIME 1 DB Devil Press 2 DB Thrusters 3 Burpee Box Jump Overs (Score is Time) KG DB: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… 1.) EMOM x 10 MINUTES* MIN 1 – :40 Max DB Devil Press + Thruster (35/20)|(20/15) MIN 2 – :40 Burpee Box Jump Overs (24/20) *P1 starts...Read more