CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 16-20 Heels Elevated DB Goblet Squats (Moderate) -Rest :30- 20-25 Jumping Squats -Rest 2:00 b/t Sets- (Score is Weight) 2.) 3-4 SETS Max Set Chin-ups (Minimum 8) -Rest 1:00- 8-12 Arnold Press (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS 12-16 Incline DB Curl (Moderate) -Rest 1:00- 12-16 Inverted Skull Crushers -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Legs, push/pulls, and arms! A little bit of everything for a...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (75/55) 1:00 – Toes to Bar 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (35/25) Workout – Fitness 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (65/45) 1:00 – Toes to Something 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (30/20) Post-Workout Skill – All 3 SETS (No Measure) :20-:30 L-Hang or Knee-Tuck Hang 8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers 10 Box Step-Ups Into… 1 ROUND 5 PVC Cuban Press 10 Overhead Squats 10 Jumping Air Squats 10 Box Jumps Strength – All Snatch (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Snatch) (Score is Weight) Week 6 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 12-9-6-3 Box Jumps (30/24) 4-3-2-1 Squat Snatch* *Perform at 85% of Heavy 1-Rep (Score is Time) Workout – Fitness FOR TIME (Time) 12-9-6-3 Box Jumps (24/20) 6-4-3-2 Power Snatch* *Perform at 85% of Heavy 1-Rep (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW Arm Haulers 10 Alt. Plate Around the Worlds...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Find a steady repeatable pace for the Box Jumps. Goal is to stay consistent with time between Snatches. Don’t let yourself rest too long. COMPETE | PART 1 EVERY 2:00 x 3 SETS (AMRAP – Reps) 25/20 Cal Ski Max DB Hang Clean and Jerk (50/35) -Rest 1:00 b/t Sets- (Score is Total Reps)GOAL: RPE 8 | Sprint the Ski. Start with your biggest set of DB CnJ. Then small quick sets with whatever time is left. COMPETE | PART 2 3 SETS (Weight) Complete 1 Unbroken Rep of Complex… 1 Dip + 1 Pause Split Jerk* + 1 Split Jerk *:02 Pause in Receiving Position before recovering -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 6 | Getting some light Split Jerk prep in before our test on...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Pronated Grip DB Bench Press (Heavy) -Rest 1:30- 8-12 Barbell Bent Over Row (Heavy) -Rest 1:30 b/t Sets- (Score is Weight On Bench) 2.) 2-3 SETS 8-12 DB Romanian Deadlift (Moderate) -Rest 1:30- 8-12/8-12 DB Bulgarian Split Squat (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | This cycle’s full-body split should allow you to hit each muscle group with a little bit more intensity. Now is your chance to take...Read more