CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position) 10 Plate Strict Press (w/ :01 Pause...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12 Bent Over Barbell Rows (Heavy) -Rest :10- Max Reps Supinated-Grip Inverted Row -Rest 1:30 b/t Sets- (Score is Weight on Row)GOAL: RPE 8 | No drops sets today, even though we did them last time we saw this combo. We want some quality...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Start a little aggressive just to get the heart rate up and also get a feel for what pushing the pace is going to feel like towards the end. Hit a more conservative pace in...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP AMRAP x 6 MINUTES* P1: Cal Row P2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups Partner 1 will Row while Partner completes the 3 movements. They will switch upon partner 2’s completion. If no Partner, complete :45 of...Read More
CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More
CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* *RND 2 option to complete Box Jumps. Into… EMOM x 5 MINUTES...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Bike should be very, very uncomfortable. Then focus on finding a rhythm on the Box Jumps. We want to see a jump step down. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 12...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings...Read More
