CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 15 DB Push Press (21X1) 15 Wide Stance DB Deadlift (2121) 15 DB Bent Over Rows (2121) *Use Moderate to Moderate-Heavy DB for all movements. Optional increase weight each set. -Rest 1:30 b/t Sets-GOAL: RPE 6-7 | Upper Push-Pull with a wide base lower Pull. Each of these movements has a :02 descent. The DL and BOR both have a :02 ascent as well. In the PP, looking for speed OH then slow lower. Bodybuilding Metcon (No Measure) 2 SETS 30 KB Upright Row (Light) 30 KB Goblet Press (Light) 30/30 Banded Chest Fly -Rest as Needed b/t Sets- 2 Sets 30 Bench Dips 30 KB Swings (Light) 30 KB Pull-Overs (Light) -Rest as Needed b/t Sets- FOR QUALITY 60 Slow Alt Mountain Climbers* 60 Slow Weighted Crunches (Light) *L+R = 1-RepGOAL: Use a light KB...Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang Power Clean Progression Strength Metcon (Weight) 3 SETS 1 Clean Deadlift + 2 Hang Power Clean (:01 Pause @ the knee) *Weight stays Moderate-Heavy across all Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME* 3-6-9-12-15 Hang Power Clean (185/135)|(135/95) Burpees Over Bar *After each full set, perform a 100m Run. (Score is Time) KG BB: (85/60)|(60/42.5)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10/8 Cal Row (EZ-Mod Pace) 8 Box Step Ups 6/6 Push-Up Plank Shoulder Taps into… AMRAP x 4 MINUTES 10/8 Cal Row (Mod- Fast Pace) 8 Box Jumps 6/6 SA DB Bent Over Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 7 Box Jumps (30/24)|(24/20) 14 No Push-Up Renegade Row (Athlete Choice)* 21/18 Cal Row *L+R = 1 Rep (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) Optional Finisher Metcon (Weight) 3 SETS 25 Single DB Floor Press (Athlete Choice, Moderate-Heavy) 1:00 Single DB Weighted Hollow Hold -Rest 1:00 b/t Sets- *On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold. (Score is Weight)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Single Unders MIN 2 – 10 Kip Swings + 10 Knee Raises MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts MIN 4 – :45 Up-Downs Partner Workout Option TEAM MASHED PATATOES (Time) “TEAM MASHED PATATOES” IN TEAMS OF 2… 3 ROUNDS FOR TIME 30 Power Snatch (115/75)|(75/55) 40 Toes to Bar 50 Power Cleans 200 Double Unders *Split work as needed. P1 works while P2 rests. (Score is Time)Read more