CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank *RND 2: Optional* Crossover Singles or Double Unders **RND 2: Lateral Step Overs (5 with outside food leading + 5 with inside foot leading) Skill – All 3 SETS* (No Measure) 2 Power Clean + 2 Front Squat + 2 Shoulder to Overhead -Rest As Needed b/t Sets- *Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk. (No Measure) Workout – All 3 ROUNDS FOR QUALITY (No Measure) 800m Run 15 Slow Empty Barbell Bent Over Rows* 30 Lateral Alt. Box Step-Overs (20) Jump Rope Option...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (AMRAP – Reps) Max Strict Chest To Bar Pull-ups -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time. (Score Is Total Pull-ups)GOAL: RPE 8 | Big shoulder and lat pump after this one. For the drop set on the lateral raises, it is ok to hinge and “cheat” those reps a bit as long as you control the DBs on the way down. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 16-20 Alternating DB Step-ups (Moderate) -Rest 1:00- 8-12 Incline DB Bench (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) EMOM x 12 Minutes MIN 1 – 12-16 DB Sumo Deadlift (Moderate) MIN 2 – 16/12 Cal Bike MIN 3 – 40...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups *Progress to second movement in round 2. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Option* *Options… Wall HS Hold Freestanding HS Hold Pike HS Hold HS Walk (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (50/35) 15 Handstand Push-Ups 10 Strict Pull-Ups (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 20 DB Sumo Deadlifts (35/20) 15 DB Push Press 10 Ring Rows* *Option for Banded...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Handstand Push-Ups. Aim for 2 Big sets or unbroken. Try to keep the Strict Pull-Ups and the DB Deadlift to 2-3 quick sets. COMPETE | PART 1 6 SETS (Weight) Complete 1 Unbroken Rep of Complex… 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 7 | Goal is to hang on to the bar. We’re looking for the Power Snatch to be Touch and Go after the Hang Power Snatch. Look to hit around the 70% or more of your Snatch on this one. Complete your first 3 Sets at an RPE 7. If sets go well, you can build heavier for your last 3 sets. If we’re feeling off today keep the same...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Perform Bar Facing Burpees in place of the Up-Downs. Consider (95/65) for the barbell. COMPETE | PART 1 Power Clean (ON A 12:00 RUNNING CLOCK Build to a Heavy 10-Rep Power Clean) (Score is Weight) GOAL: RPE 8 | Similar to last week, Touch and Go and Unbroken. No pausing on the ground, pausing in the front rack or hips is allowed. COMPETE | PART 2 3 SETS (No Measure) 1-2 Strict False Grip Pull-Up + 2-3 Ring Muscle Ups -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Spicing up what we saw from last week. You will need to push away to get out of the Pull-Up to go into the kip. Focus is to pull as high as possible on the Pull-Up… Chest to Rings if...Read more