CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Strict Chest-To-Bar Pull-ups -Rest 1:00- 8-12 Strict Shoulder Press -Rest 2:00 b/t Sets- (Score is weight on Shoulder Press)GOAL: RPE 8 | Back-to-back upper body days to start week 5. We are looking for tough, quality sets here, but nothing quite close to failure. Remember to use a band for the pull-ups if necessary—we want at least 6 reps! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bent Over (OR Low Cable) Row (Moderate) -Rest 1:30- 12-16 Arnold Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS Max Banded (OR Cable) Face Pulls -Rest 1:00- 12-16 DB Lateral Raises (Moderate) -Rest 2:00 b/t Sets- 3.) 2-3 SETS Max Set Strict Toes To Bar -Rest :30- Max Set Reverse Crunch -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | More quality back, delt, and core work here...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Recover on the Run. Let’s focus on the Toes to Bar today and aim for unbroken. Try to be consistent with the amount of pulls on the Rope Climbs. COMPETE | PART 1 Front Squat (ON A 25:00 RUNNING CLOCK Build to a Heavy 1-RM Front Squat ) (Score is Weight) GOAL: RPE 10 | We want a heavy single thats fast and explosive with good form. If a PR is in the cards lets get it but we want a really powerful heavy single today… Let’s get after it! COMPETE | PART 2 5 SETS (No Measure) 2 Kipping Ring Pull-Up + 2-3 Ring Muscle Up -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Goal here is to be able to go from the Ring Pull-Up immediately...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8-6-4 Bench Press (Fat Gripz Optional)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Final time seeing this primer piece this cycle. Let’s get to about 1-2 reps short of failure on the final set of four! Enjoy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bench Press (Moderate) -Rest :10- 12-16 Incline DB Bench Press (Moderate) -Rest :10- Max Reps Bar Dips (minimum 8 reps) -Rest :10- Max Reps DB Push-ups (minimum 8 reps) -Rest :10- 16-20 DB (OR Cable Machine) Chest Flys (Light) -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single-Arm DB Tricep Extension (Moderate) -Rest 1:00- 12-16 Barbell Skull Crusher (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 10 | The last time seeing this GIANT set this cycle. Remember—the total volume adds up here fast. Try...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s try to really get after the barbell cycling today. Aim for unbroken on each movement (-1 so we can use that movement to go into the next one). If you want an extra challenge, try to perform each round unbroken. COMPETE | PART 1 AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 19 Wall Balls (20/14) 19 Cal Bike (Score is Rounds + Reps)GOAL: RPE 8 | A little spin off from OPEN 19.1 but with a Bike instead of the Row. Goal is to keep the Bike consistent and the Wall Balls unbroken! COMPETE | PART 2 Shoulder Press (4×5 Split Stance Strict Press) (Score is Weight) GOAL: RPE 6 | You are pressing from the Front Rack while holding a Split Stance (Your split position in...Read more