CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt. Lunges** :30 Plank :30/:30 Calf Stretch Into… 2 SETS 15 Big Jump Single Unders + 15 Fast Single Unders 10 SB G2OH → 10 Slam Balls* 10 Air Squats** :15/:15 Side...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 Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 5 Clean Deadlift 5 Hang Muscle Cleans Compete Power Clean (1.) 3×3@70-75% Power Cleans off Blocks ) *Barbell should be in the Hang Position above the knee (Score is Weight) -Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups 10 Scap Pull-Ups 1:00 Cal Row (Increasing Intensity) Into… 1 ROUND 10 Strict Press 10 Strict Knees to Chest 10 Small Kip Swings 1:00 Cal Row (Increasing Intensity) Workout – Performance...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:00- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:00 b/t Sets- (Score is Weight of Bench) GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the weight and...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | This should be a Heavy Squat session, building on the previous week. Rep 8 should be just as slow as rep 1. We will build on...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold Press 8 Alt. DB Goblet Cossack Squats 10/10 Banded Split Stance Pallof Press Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Wall Ball (20/14) 15 Up-Downs...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 40 Single Unders 2/2 Rope Pull-Ups* 20 Shoulder Taps *Alt. hand positions holding the Rope Compete FOR TIME (Time) 50 Crossovers 1 Seated Legless Rope Climb 40 Crossovers 2 Legless Rope Climbs...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:00- 8-10 Tempo Chin-Up (30X0) -Rest 1:00 b/t Sets- (Score is Weight on DBs) GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the previous week. If you can, train...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Cardio (increase speed each round) 10 Glute Bridge Alt. Marches 5 Cat/Cows 5/5 Single Leg RDLs (option for staggered or split stance RDLs!) Strength – All Deadlift (12-10-8-6-4*) *Start Moderate+ and build past workout weight. (Score is Weight) Workout – Performance 5...Read More