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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) Mobility Warm-Up 5 Down Dog to Up Dog 10 Alt Toe Tap 3/3 Groiner with a twist 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 5/5 Shin Box Into… 2 ROUNDS 1:00 Bike * 8 Shoulder Tapping Up/Down 6 Scap Push Up...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) 8-10 Alternating Dumbbell Shoulder Press (3111) -Rest 1:00- 12-15 Dumbbell Upright Rows (Moderate Load) -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press)GOAL: RPE 8 | This session focuses on shoulder hypertrophy and stability. Keep movements slow and controlled to maximize muscle activation...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 AMRAP x 16 MINUTES* (AMRAP – Rounds and Reps) 20/16 Cal Row 20 DBL KB Front Rack Lunges (50/35) 50′ Handstand Walk** *1 Rep of HSW = 5′ **Must perform 25′ increments (Score is Rounds + Reps) -Immediately move on to Part 2-GOAL: METCON |...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) ROWING SPECIFIC WARM-UP EMOM x 4 MINUTES MIN 1 – :40 Upper Body Only MIN 2 – :40 Legs Only MIN 3 – :40 Half Slide MIM 4 – 1:00 Full Stroke Into… GYMNASTICS WARM-UP 3 Rounds 10 Hollow Rocks 10 Alt. Supermans 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (IN ABOUT 15-20 MINUTES… Build to a 5-Rep Max Back Squat ) GOAL: RPE 10 | Another big 5RM test to kick off the training phase and the cycle. While there isn’t a specific tempo, make sure not to bounce out of the bottom on...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 FOR TIME (Time) 70 Double Unders 30 Single DB Step Ups (50/35)|(20) 70 Double Unders 50 Alt. DB Snatch 70 Double Unders (Score is Time)GOAL: METCON | RPE 8 | Goal is speed but we want to make sure we are not going to blow...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to...Read More