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 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) 2 SETS 100m Jog 8 PVC Pass Throughs 8 Bootstrap Squats 8 Calf Raises 8 Knee Push-Ups OR 8 Standard Push-Ups into… 2 SETS 100m Run 8 PVC Windmills 8 PVC Front Squats 8 Tib Raises 8 Hand Release Push-Ups OR 8 Pike Push-Ups Strength...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:15- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:15 b/t Sets- (Score is Weight of Bench) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 1 ROUND 30 Single Unders 10/10 SL Jump Rope 20 Alt. Legs Jump Rope 30 Single Unders 2 ROUNDS 20 Crossover Singles 10 Groiners 10/10 Supported Bent Over Row Compete 6 ROUNDS FOR TIME...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 8 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. If you...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 8 Ground to OH 8 Wall Ball Front Squats Compete EVERY 2:00 x 4 SETS (AMRAP – Reps) 16/12 Cal Bike Max Wall Balls (20/14)* *10ft Target...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Into… 2 ROUNDS 10 Scap Push-Ups 7 Up Downs with Shoulder Tap 7/7 DB Strict Press 10 Slam Ball Ground to OH Workout – All AMRAP x 20 MINUTES* (AMRAP – Rounds and Reps) 3:00 Cardio Choice** 10/10 Single Arm DB Push Press...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 Row 6 Clean High Pull 6 Hang Muscle Clean 6 Feet Elevated Pike Shoulder Taps Compete Power Clean (3×3@65% Power Cleans off Blocks ) *Barbell should be in the high hang position,...Read More
