CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS rd1 5 KB Deadlift 5/5 Single Arm Russian KB Swings 10 Bent Leg Sit-Ups 10 Alt. Bird Dogs rd2 5 KB Deadlift 5 Russian KB Swings to Waist 10 Straight Leg Sit-ups 10 Alt. Deadbugs rd3 5 KB Deadlift 5 Russian KB Swings 10 Sit-ups 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Partner Workout Option Metcon (Distance) IN TEAMS OF 2… ON AN 10:00 RUNNING CLOCK…* Max Meter Row -Immediately Into- AMRAP x 10 MINUTES** 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges -Immediately Into- ON AN 10:00 RUNNING CLOCK…* Max Meter Row *P1 works while P2 rests. Split the rowing work as needed. **P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB: (60/42.5) Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time Remaining- (Score...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Neutral Grip DB Bench Press (30X0) -Rest 1:30 8-10 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 9 | Another push/pull day this week as we bias the upper body for this 6-week cycle. Maintaining a strict tempo is key here—we want 3 seconds down on the eccentric for both movements on this superset. If you can go heavier than in past weeks, great! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Close-Grip Bench Press (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Rear Delt Fly (Moderate) -Rest :30- Max Set Band Pull-Aparts -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS Max Set Bar Dips (Minimum 8) -Rest :30- Max Set DB Push-Ups (Minimum 8) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | If you cannot hit the minimum reps on the bar dips or...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Everything unbroken. Fast reps and fast transitions. If you can, set up equipment very close and aim for sub :45 each Set. COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski MIN 2 – 12-15 GHD Sit-Ups MIN 3 – 30-50 Crossover Singles MIN 4 – 4-5 Wall Walk (No Measure)GOAL: RPE 7 | Still in our 32 minute range. We saw some of these movements before so the goal would be to try to increase your effort by aiming for the higher rep range. COMPETE | PART 2 3-4 SETS FOR QUALITY (No Measure) 12 DB Pull Overs (Athlete Choice) 10 Barbell Hip Thrusts (Athlete Choice) 8 Strict Ring Dips -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 6 | Choose a Moderate...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more