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 Ski 10 Kip Swings 5/5 DB Hang Power Clean Compete ON A 5:00 RUNNING CLOCK… (No Measure) Practice Handstand Pirouettes (No Measure) GOAL: RPE 6 | Getting more...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 6 Jumping Jack Toe Touches* 6 Alt. Quad Pull Backs 6/6 Ankle Circles 6 Kang Squats 6 Alt. Groiners 6 Alt. Step-Ups *Perform a toe touch + jumping jack Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (6-6-4-4-2-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Let’s max out our weighted pull-up for two reps. Deep breath, pull hard, and get that chin over the bar for this final week of the cycle. If you can’t get at...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 20 Single Unders 10/10 Split Squats 10 Cossack Squats Compete 6 SETS FOR QUALITY (No Measure) 10 Crossover Singles 10 Alt. Pistols -Quick Rest b/t Sets- (No Measure) GOAL: RPE 5 | Just...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms + Body Rowing MIN 2 – Full Slide Rowing (EZ Pace) MIN 3 – FS Rowing @ 20-24 SPM MIN 4 – FS Rowing @ 24-28 SPM MIN 5 – FS Rowing @...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 10-30min. This is not a 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 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND MOBILITY :45 Banded Tricep Stretch (R) :45 Banded Tricep Stretch (L) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Hip Flexor Stretch (R) :45 Banded Hip Flexor Stretch (L) Into… 3 ROUNDS :45 Bike (increase RPE each round) 20...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 1.) 4 SETS 8-12 Prone DB Shoulder ATYs (Light) -Rest 1:00 b/t Sets- 2.) 3 SETS 8-12 Tempo DB Z-Press (30X0) -Rest 1:00 b/t Sets- 3.) 2 SETS 8/8 Split Stance Single Arm Tempo DB Press (30X0) -Rest 1:00 b/t Sets- (No Measure) GOAL:...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Toe Touch Jumping Jacks 5 Clean Deadlift 5 Hang Muscle Clean 10 Hollow Rocks Compete FOR TIME (Time) 30 Power Cleans (80% of 1RM) (Score is Time) GOAL: RPE 10 | Start...Read More