CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub for Burpees in place of Up-Downs. Push the Row pace aim for 1:00 or less! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 400m Run 20 GHD Sit-Ups 1...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg....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 – 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 Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – 150m Run MIN 2 – :40 Alt. Samson Lunge MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top MIN 4 – 150m Run MIN 5 – :40 Alt. Lunges MIN 6 – :40 Slam Ball...Read More
CrossFit Mettle and Honor – NC FLEX Strength 8 SETS (Weight) 8 Tempo Heels Elevated Back Squat (30X0) -Rest 1:00- 8 Hamstring Curl On Rower -Rest 1:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | THIS IS IT. The last week of this brutal 8×8 piece. Finish the cycle strong here, and just imagine...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim to push the Bike hard, we’re looking for sub 2:30-2:45. Fight for unbroken on the barbell, try to hold on for all 15 reps or your biggest set (just not to failure)! COMPETE |...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cal Bike (EZ-MOD Pace) 5 SLOW Calf+Tib Raises 20 Bunny Hops* 5 Push-Up to Pike *RND 2 complete 30 Single Unders. Into… ON A 5:00 RUNNING CLOCK… 10/10 Single Leg Single Unders 15 Reverse Single Unders 15 Side to Side Single Unders...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Behind-the-Neck Strict Press(Moderate) -Rest 1:00- 16-20 DB Alternating Front Raise -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press) GOAL: RPE 7 | Revisiting this shoulder piece from weeks 2 and 4 to finish this cycle on a high note. You should...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing to change here. Unbroken on both movements and try to push your transitions! COMPETE | PART 1 ON A 15:00 RUNNING CLOCK (Weight) Build to a Heavy Complex… 1 Power Clean + 1 Hang...Read More
