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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9...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 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) AMRAP x 5 MINUTES 100m Run 10 Scap Push-Ups 10 Alt. Shoulder Taps 5/5 Single Arm Ring Row Into… AMRAP x 5 MINUTES 150m/100m Row 5 Tempo Barbell Strict Press (:03 descent) 10 Scap Pull-Ups 10 Ring Rows Workout – All Metcon (AMRAP – Reps)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 15-12-9-12-15 Barbell Strict Press Tempo Ring Row (20X0) -Rest :30 b/t Each Full Set- (Score is Weight) GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 3 Shuttle Runs 6 Narrow Squats 6 Hanging Knee Tucks Compete FOR TIME (Time) 400m-200m-400m-200m Run 20-30-20-30 Pistols 2-3-2-3 Rope Climbs (Score is Time) GOAL: RPE 8 | Different pace switch up...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Calf Tib Raises 10 Empty BB Deadlifts :30 Single Unders 10 Alt. BB Elbow Punches :30 Single Single Double Under attempts 10 Air Squats :30 Double Unders or SSD attempts Into… 1-2 ROUNDS (Time Permitting) 10 Tuck-Ups 7 Kip Swings 5 Hang...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 7 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for...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 :30 Bike 6 Hang Muscle Snatch :30 Row 6 Ring Rows Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Bike MIN 2 – 4-6 Power Snatches (135/95) MIN...Read More