CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* *RND 2 option to complete Box Jumps. Into… EMOM x 5 MINUTES...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Bike should be very, very uncomfortable. Then focus on finding a rhythm on the Box Jumps. We want to see a jump step down. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 12...Read More
CrossFit Mettle and Honor – NC FLEX Strength Front Squat (ON A 16:00 RUNNING CLOCK… Build to a 5RM Front Squat ) (Score is Weight) GOAL: RPE 10 | Skipping leg day and weak legs have never been cool. The tempo front squats have been brutal this cycle. Make sure that work pays off today....Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it! Move fast, think about pulling the bar down on the Thrusters and unbroken on all movements! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 1-2-3… Wall Walks 2-4-6…...Read More
CrossFit Mettle and Honor – NC FLEX Strength Bench Press (ON A 16:00 RUNNING CLOCK… Build to a 5RM Bench Press) (Score is Weight) GOAL: RPE 10 | Week 6 of 6—It’s time to put all that work to the test. There is no prescribed tempo today, but we don’t want to bounce the bar...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider legless on the Rope Climbs. Goal is unbroken on all movements. COMPETE | PART 1 Repeat 24.3!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