CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 6/6 DB Hang Snatch 8 Step Overs 10 Alt. Single Arm Ring Rows Compete 3 ROUNDS FOR TIME (Time) 30 Alt. DB Hang Snatch (50/35) 20 Alt. Single DB Step Ups (24/20) 3...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING PREP (6:00 MINUTES) 200m Run 25’ Calf Walk 25’ Side Lunges 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers 25’ High Kicks 400m Run Into.. 2-3 ROUNDS (Time Permitting) 5 Cat/ Cows 5 Sumo Good Mornings + 5 Sumo Squats* 10 Tuck-Ups w/...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) Max Reps Pull-up -Rest 1:30- 8-12 Tempo Supinated Grip Inverted Rows (30X0) -Rest 1:00- 12-16 Alternating Gorilla Rows (Moderate) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 3 of this combo. Try to squeeze out 1-2 more reps on...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Bike :20 D-Ball Hold :30 Row :10 Support Hold :10 Dip Hold Compete EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Bike MIN 2 – 4-6...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND 10 Alt. 90-90 Hip Rotations (option for Alt. Groiners) 10 Alt. Deadbugs 10 Alt. Plank Shoulder Taps 10 Alt. Bird Dogs Into… 1 ROUND 10 Air Squats* + 10 Jumping Air Squats 10 Alt. Elbow Punches w/Barbell** 5 Up-Downs + 5 Burpees...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10-12 Supinated Band Pull-Aparts 10-12 Banded Upright Rows 66/ Crossbody Band Pulls 200m Run Into… 2 ROUNDS (Time Permitting) :20 Hollow Body Hold :20 Superman Hold 10 False Grip Ring Rows 7-10 Scap Pull-Ups* 5-7 Small Kip Swings* *Option to complete...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 2:00 x 8 SETS 3 Power Cleans) (Score is Weight) GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 3 reps. These do not need to be touch...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) :30 Ski 20 Single Unders 10 KB Deadlift Compete EVERY 4:00 x 4 SETS (Time) 50 Double Unders 15 Russian KB Swings (70/53) 15/12 Cal Ski 15 Russian KB Swings 50 Double Unders...Read More