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CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5-5-3-3 Tempo Back Squats (30X0) ) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Again, don’t be afraid to go heavy here. We are NOT maxing out, but we do want to finish with a TOUGH set of three so that...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45. COMPETE | PART 1 7 ROUNDS FOR TIME*...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get a touch on all the weights. Perform 2 Sets of each of the listed weights with their respective rep schemes. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 4...
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CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 3-5 Weighted Pull-Up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Go heavy on these and finish with a TOUGH set of 3 to 5 reps. We are still keeping the volume low, but we want to start priming...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press Into… 2 ROUNDS 20 Single Unders (upgrade to Dubs in R2) 5/5 Leg Swings 5/5 Ankle Rolls 5 Hang Power Clean + Push Press Strength...
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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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts....
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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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for sub 1:45 Run. Consider GHD Sit-Ups. COMPETE | PART 1 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the...
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