CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings Into… 2-3 ROUNDS (SPECIFIC WARM-UP)* 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Barbell Muscle Cleans or Snatches *Athletes can choose between a Snatch or...Read More

CrossFit Mettle and Honor – NC FLEX Strength 9-9-7-7-5-5 (Weight) Tempo Bench Press (40X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench) GOAL: RPE 8 | Week 1 of 6 of the second accumulation cycle for this current phase. We are going to see different looks of this...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken on all movements. Try to minimize rest during transitions as much as possible. Consider (135/95) on the barbell. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 10...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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 10 MIN* 7/5 Cal Machine 10 Alt. Cossack Squats → 10 Alt. Lunges 10 Scap Push-Ups → 5 Push-Ups to Pike 10 Alt. Dead Bugs → 10 Sit-Ups 10 Ring Rows → 5 Scap Pull-Ups *Switch to 2nd movement at the 5min mark...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 Strength 3-4 SETS (Weight) 8/8 Tempo DB Split Squat (30X0) -Rest 1:00- 8-12 Tempo Barbell RDL (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift) GOAL: RPE 7 | Just some quality single-leg and hamstring work to round out the cycle. The loading doesn’t have to be...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 PVC Pipe Upright Rows 6 Yoga Push-Ups 10 Alt. Box Step-Overs Into… 1 ROUND 10 PVC Snatch Grip Deadlift 10 PVC Snatch Grip Cuban Press 6 Plank to Pike Walk 10 Half Box Jumps Into… 1 ROUND 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken and fast transitions. Remember we are looking for a jump step down (per Crossfit standards). Try to keep the number of walk in and out for the Wall Walk the same on...Read More

CrossFit Mettle and Honor – NC FLEX Strength 10 SETS (Weight) 10 Tempo Barbell Bench Press (30X0) -Rest 1:00- 10 Tempo Barbell Row (30X0) -Rest 1:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 9 | One final high-volume day for the cycle. 10 sets—no matter what. If you can work out with a...Read More