CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB Swing (Athlete Choice, Light) MIN 3 – 100m Sprint MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20) MIN 5 – Rest (Score is Total Reps) Post-Workout Strength – All 3 SETS FOR QUALITY (No Measure) 10/10 KB Goblet Split Squats* 8/8 Staggered Stance KB RDL *Option for DB Goblet Bulgarian Split Squats. -Rest As Needed b/t Sets- (No Measure)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 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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today. COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 15/12 Cal Ski 12 DB Bench Press (50/35) 2 Legless Rope Climb (Score is Time)GOAL: RPE 8 | Shoulder burner before the Legless Rope climbs. If this is something you’ve been struggling with keep it down to 1 Legless Rope Climb. COMPETE | PART 2 3 ROUNDS FOR QUALITY  (No Measure) 800m Jog 800m Walk (No Measure)GOAL: RPE 6 | Consistent pace on the Jog. EZ walk to recover, working on that longer nonstop running endurance.Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6+ Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Another soul-crushing leg day repeat to wrap up Week 4. You will see this combo once more this cycle. Three sets should be plenty here, but if you have gas left in the tank on the last set, try to battle for 8 reps on the back squat without sacrificing the tempo. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 2:00 Cardio Choice (Moderate, Descending Pace) -Rest :30- 20 Russian Kettlebell Swings (70/53) -Rest :30- 1:00 Jump Rope (Easy Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 2 SETS 12 Hanging Knee Raises -Rest :30- 12 Barbell or Ab Wheel Rollouts -Rest 2:00...Read more