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Siteplicity
CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 8 | Week 3 of 6 of this second accumulation cycle for this current phase. For the next two weeks, we are moving to this...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 8 Hang Muscle Snatch 8 Burpees* 8 Dynamic Kip Swings *Burpee over bar...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover. COMPETE | PART 1 FOR TIME (Time) 15-12-9 Cal Row Deadlift (185/135) Ring Dips (Score is...
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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....
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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...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 Round 1:00 Row (EZ) 10 Groiners 10 Squat Jumps 10 Bird Dogs Into… 1 Round 1:00 Row (Moderate) 10 Step Ups 10 Good Mornings 10 Tuck Ups Into… 1 Round 1:00 Row (Fast) 10 Box Jumps 10 Samson Lunges 10 Sit Ups Workout –...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 on / :20 off) MIN 1 – Up-Downs MIN 2 – Alt. Single Leg RDL MIN 3 – Samson Lunges MIN 4 – Hang High Pulls MIN 5 – Push-Up to Pike After minute 5, repeat all movements for a...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to stay on that barbell. Every drop your feet are standing by the bar ready to get your hands on it. Ideally aim for the Cluster method for this workout. COMPETE | PART...
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CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-9-7-7-5-5 Tempo Sumo Deadlift (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP x 5 MINUTES 5/4 Cal Bike 5/5 Hand Over Hand Ring Rows 5 Kip Swings 10 Hollow Rocks 5 Up Downs Skill – All...
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