CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | One final time hitting these RDLs this cycle. We will ease back on these for the next cycle and see how all this work translates into the conventional deadlift. If you’ve done the work, you’ll be surprised how strong you feel. But for now, go heavy and make this last session count! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 3/7 Method Chin-Up (weighted, if possible) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) (No Measure) 2.) 3-4 SETS Max Reps Single-Arm Banded Pulldown -Rest 1:00- 20-24 DB Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method*...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Benchmark Workout – Performance Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# KG BB: (42.5/30) Benchmark Workout – Fitness NANCY (FITNESS) (Time) 5 ROUNDS FOR TIME 400m Run 15 Front Squats (95/65) (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to send it. Fast runs and unbroken on the barbell… Can you PR your score if you’ve done this before? COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 6-10 Burpee Box Jump Over (24/20) MIN 3 – 50-60 Double Unders MIN 4 – 3-5 D-Ball to Shoulder (150/100) (No Measure)GOAL: RPE 7 | Another 32 minutes. Continue to keep the aim for consistency. Pick 1 or 2 movements as your biggest focus. COMPETE | PART 2 5 SETS (No Measure) 2 Strict Ring Pull-Up + 2-3 Ring Muscle Ups -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Similar to last week, being able to go from the Pull-Up to the Ring Muscle, except the Pull-Ups...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | Another push/pull session coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here. Knocking the prescribed sets to 2-3 as we start to prep for next cycle. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 DB (OR Cable) Flys (Moderate) -Rest 1:30- 8-12 DB Upright Rows (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Really feel the stretch portion of the lift in the twist press. For the lateral...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides. Into… EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing MIN 4 – EZ Full Slide Rowing MIN 5 – Mod Pace Rowing Into… 1-2 ROUNDS (Time Permitting) 30 Single Unders 20 Alt. Shoulder Taps 5 Up-Downs 5 Burpees Workout – All ON A 28:00 RUNNING CLOCK… (AMRAP – Reps) 5000/4500m Row 250 Double Unders* Max Burpees in Time Remaining *Option for 250 Jumping Jacks...Read more