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) 1-2 ROUNDS 30 Mtn Climbers 20 Shoulder Taps 10 Scap Pull-Ups 10/10 DB Bent Over Row into… 2 ROUNDS 5 Up-Downs 10 Alt. DB Slides 5/5 SA Ring Row 5 Scap Retracts 5 Kip Swings Workout – Performance 2 ROUNDS FOR TIME (Time) 10 Strict...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Alt. Box Step-Overs 100m Run 5 Box Jumps w/ Step-Down Into… 1 ROUND 10 Alt. Plate Around the Worlds 10 Plate Presses 10 Plate Front Raises 10 Scap Push-Ups 10 Burpees Strength – All Bench Press (1.) 5-5-5-5*)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 8 Tempo Barbell Z-Press (30X0) -Rest 1:00- 12-15 DB Lateral Raise (Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Z-Press) GOAL: RPE 6 OR 8 | Some shoulder work to end the week and the month. Go by feel here, depending on...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 1:00 Row 10 Lunges 10 Tuck Ups Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Row 2 DB Front Rack Lunges (50/35)* 2 Toes to Bar* *Increase reps by...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward) 10 Scap Push-Ups 5 Yoga Push-Ups 5 Hand Release Push-Ups :20 Handstand or Pike Hold Into… 2 ROUNDS 5 Snatch Grip RDL 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 8 | Max loading on RDLs can be tricky. This would be a good time...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 6 Kip Swings :30 Ski 6 Push-Ups Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Bike MIN 2 – 8-12 Chest to Bar...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB Around the Worlds 12 Glute Bridge-Ups 12 Deadbugs Mobility options in the remainder of the 3:00 window… (Weighted) Good Mornings Alt. Cossack Squats Arm Haulers Bird Dogs Partner Workout – All...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