CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Up Downs 10 Ring Rows :30 Banded Lat Push-Downs :15 Bottom of Ring Hold Into… 2 ROUNDS 10 Burpees 10 Scap Pull-Ups :30 Banded Lat Pull Downs :15 Top of Ring Hold Skill – All ON A 15:00 RUNNING CLOCK… (No Measure)...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (5-5-3-3 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 10 | Less volume, heavier weight for one final week. Control the barbell to the ground, even on the last rep. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8 DB Romanian Deadlift...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) 1:00 Row 5 Row Pike Ups 1:00 Bike 5 Pike Push-Ups Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 8-12 Handstand...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Slight Incline Barbell Tempo Bench (10X0) (Weight) 6-6-4-4-2 -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | The final week of this 6-week cycle. After the LAST SET, drop some weight on the barbell and go to failure. Then, drop some more weight and...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Samson Lunges 8 Step Ups 6/6 Single Arm DB Arnold Press Compete EVERY 3:30 x 4 SETS (Time) 8/8 Single Arm DB Push Press (50/35) 16 DB Goblet Lunges 8 Tall Box...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 5 BW Good Mornings 5/5 Staggered Stance DL 5/5 Ankle Circles 10 Glute Bridge-Ups Into… AMRAP x 6 MINUTES 100m Jog 10 Calf Raises + 10 Tib Raises 8 Alt. Deadbugs 6/6 KB Around the Body Rotations* *Standing in a tall, neutral position,...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) AMRAP x 5 MINUTES (MOBILITY FLOW) 10 Alt. Groiner + Hamstring Stretch on Box 10 Sumo Inch Worms 10 Slow Calve Pump in Pike Position 10 Slow Dead Bugs Into… AMRAP x 5 MINUTES (GENERAL WARM-UP) 30 Big Jump Single Unders 10 Slam Ball Ground...Read More
