CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row :30 Ski :20 Shuttle Run :10 Kip Swings Compete Metcon (No Measure) EMOM x 32 MINUTES MIN 1 – 12/10 Cal Row MIN 2 – 4-6...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 8 Alt. Lunges 8 Alt. Step-Ups 8 Sit-Ups 8 Knee Push-ups Into… 2 ROUNDS :30 Squat Hold 10 Low Box Jumps 10 Tuck-Ups 8 Push-ups Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Mod Box Jumps 10 V-Ups 10 Hand...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 10-12 DB RDLs (Moderate) -Rest :45- 10 Barbell Good Mornings (Light-Mod) -Rest :45 b/t Sets- Sumo Deadlift (2.) 4 SETS  8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight on Deadlifts) GOAL: RPE 8 | Pre-exhausting the deadlifts with some...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 7/7 Single Arm DB Snatch 7 Up-Downs 7 Push-Ups Compete EVERY 1:30 x 5 SETS (AMRAP – Reps) 20 Alt. DB Snatches (50/35) Max Burpees Over DB’s -Rest 1:30 b/t...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5 Barbell Upright Rows 10 Alt. Elbow Punches 5/5 Leg Swings Into… 1 ROUND 100m Run 5 Jefferson Curls 5 Hang High Pulls 10 Alt. Groiners Into… 1 ROUND 100m Sprint 5 Clean Deadlifts 5 High Hang Muscle Cleans* 10 Alt....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 1.) 2 SETS 8-10 Tempo Bar Dips (30X0) -Rest :45- 12 DB (or Cable) Overhead Tricep Extensions (Moderate) -Rest :45 b/t Sets- 2.) 8-8-6-6-4 Slight Incline Barbell Tempo Bench (40X0) -Rest 2:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 8 | Progressive...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cal Ski 10 Lunges 10 Step Ups Compete 3 SETS (Time) 15/12 Cal Ski 10 DB Front Rack Lunges 10 DB Step Ups (50/35) -Rest 1:00 b/t Sets- (Score is Slowest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 4/4 Moose Antlers 8 Banded Pull Aparts + 8 Banded Pass Thrus 8 Alt. 90-90 Hip Rotations* 24 Single Unders *Switch to Air Squats at the 4:00 mark. Strength – Performance Overhead Squat (6-4-2 | 4-3-2*) *Start Moderate+ and build to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Option 1 10 Knee Tempo Push-Ups 10 Tuck-Up 5/5 SA DB Strict Press 10 Plank Shoulder Taps Into… AMRAP x 5 MINUTES 1:00 Cardio Option 2 10 Push-Ups 10 V-Up 5/5 SA Arnold Press 10 Plank DB Taps 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