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 Ski 100m Run 10 Step Ups 5 Strict Pull-Ups Compete EMOM x 32 MINUTES (No Measure) MIN 1 – 12/9 Cal Ski MIN 2 – 8 DB...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Checkmark) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 8 | A little shoulder work to prime you for the barn burner bodybuilding piece. Stick to a...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Scap Pull-Ups + Max Kip Swings MIN 2 – 8 RDL + Max Glute Bridge-Ups MIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder Taps MIN 4 – 8 Hang High Pulls + Max Elbow Punches...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 10 Jump Tucks 8 Step Back Lunges 6/6 DB Hang Snatch Compete EVERY 3:00 x 4 SETS (Time) 6 Shuttle Runs* 12 Alt. DB Hang Snatch to Reverse Lunge (50/35)** -Rest With...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (4 SETS 8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. There is no tempo per se, but you should control the barbell...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 20 Hops 10/10 Single Leg Hops 10 Alt. Samson Lunge 10/10 Ankle Stretch on Wall/Rig Into… 2 ROUNDS 30 Single Unders* 10 Cossack Squats 6/6 Knees Over Toe Lunges** 6 Push-Up + Down Dog *2nd Round Perform Fast Single Unders **Push...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Slight Incline Barbell Tempo Bench (40X0) (Weight) 10-10-8-8-6 -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Kicking off a new micro cycle means using today to figure out the right loading to build on in the coming weeks. Yes, the tempo is slow,...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
