CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 100m Row 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy of the Complex… 1 Push Press +...Read More
CrossFit Mettle and Honor – NC FLEX Strength IN ABOUT 15-20 MINUTES… (Weight) Build to a 5-Rep Max Incline Bench Press (Score is Weight)GOAL: RPE 10 | Welcome to your first 5RM test! Warm up thoroughly and build steadily to a strong 5-rep max. While there’s no tempo requirement, keep control of the bar throughout...Read More
CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 “MIKKO’S TRIANGLE” (AMRAP – Reps) EMOM x 30 MINUTES MIN 1 – Max Cal Echo Bike MIN 2 – Max Cal Row MIN 3 – Max Cal Ski Erg MIN 4 – Rest (Score is Total Reps)GOAL: LONG CONDITIONING | RPE 9 | This is...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy of the Complex… 1 Push Press +...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND Jog Shuttle Run High Knees Butt Kickers Side Shuffle x2 Shuttle Run x 2 Into… 2 ROUNDS 10 KB Deadlift 10 Alt Tuck-ups :30 Plank :30 Hollow Hold Into… 1 ROUND 2 Shuttle Runs 10 Alt V-Ups 10 RKBS :20/:20 FR Hold...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...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....Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 10-12 Dumbbell Goblet Squats (31X1) Rest 1:00 8-10 Dumbbell Split-Stance Romanian Deadlifts (3111) -Rest 2:00 b/t Sets- (Score is Weight on Goblet Squats)GOAL: RPE 6 | DELOAD WEEK. Focus on quality and mobility through these movements. If you are feeling antsy to go heavy...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Row 10 Bootstrappers 5/5 Wall Ball Around the World 10 Good Mornings Into… 1 ROUND 1:00 Row 10 Air Squats 10 Wall Ball Push Press to Target* 10/10 Single Leg Glute Bridge Ups Into… 1 ROUND 500/400m Row 10 Back Squats...Read More
CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 3 SETS (No Measure) 8-10 Strict Handstand Push-Ups -Rest as Needed b/t Sets- (No Measure)GOAL: SKILL | RPE 6 | Goal is big sets. We should be able to perform each set unbroken as well as repeat that effort. Try keep your rest consistent. Nothing...Read More
