CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides in round 2 Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 40 Box Step-Overs (Athlete Choice) 30 Up-Downs 20 No Push-Up DB Renegade Rows (Athlete Choice) 100m DB/KB Suitcase Carry (Athlete Choice) (Score is Rounds + Reps) Partner Finisher – All AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 100 Russian Twists *P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NC FLEX 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

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

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 5 Pause Front Squats (22X0) Rest 2:00 8-12 DB RDL (Heavy) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 3 of 6. Back to a week of 2X squat sessions! Each pause at the bottom is a chance to build that raw strength in your quads. This is the second time seeing this rep scheme, so do not bite off more than you can chew. The tempo is everything here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8 Library Sumo Deadlifts -Rest 1:30- 10/10 Glute Dominant Step-ups (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 DB Bulgarian Split Squats (Moderate) -Rest 1:30 b/t Sets- (No Measure) 3.) 2-3 SETS 15-20 DB Sumo Stance RDL -Rest :15- 20-30 Jumping Squats -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Sumo deadlifts should feel...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is straightforward. Consistent pace on the Run, your first round should not be your fastest run, then unbroken on the Toes to Bar. Consider (185/135) on the barbell. COMPETE | PART 1 6 ROUNDS FOR TIME (Time) 12/10 Cal Bike 8 DB Devil’s Press (50/35) 6 Bar Muscle Up (Score is Time)GOAL: RPE 8 | Focus on a consistent effort. Keep the Bike to less than a minute. This means off the Bike and on the DBs at the minute mark. Challenge is to perform the whole workout unbroken! COMPETE | PART 2 FOR TIME (Time) 5-10 Legless Rope Climbs (Score is Time)GOAL: RPE 7 | Goal is no misses. Pick a number that challenges you to complete with minimal rest. Some of us may be able to knock...Read more