CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Weight) 4 SETS 10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy) 15 Strict Ring or Box Dips (:01 Pause at Top) 10 Strict Toe to Bar or Knee to Chest -Rest 1:00 b/t Sets- (Score is Weight) Cool Down Warm-up (No Measure) FOR QUALITY 1:00 Lying Banded Hamstring Stretch (R) 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R) 1:00 Lying Banded Hamstring Stretch (L) 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) MIN 6: Bear Crawl Strength Bench Press (8-8-6-6-4) 8-8-6-6-4 Close Grip Bench Press* *Keep weight moderate. (Score is Weight) Workout Metcon (Calories) EVERY 2:00 x 5 SETS 20 Jumping Lunges Max Cal Bike in Time Remaining (Score is Cals)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Bike 30 Sit-Ups 20 Walking Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength Metcon (Weight) E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is Weight) Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics. Optional Cool Down Warm-up (No Measure) FOR QUALITY 5:00 Foam Roll Upper Back 2:00 Child’s Pose (No Measure)Read more