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

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 ROUNDS 100m Jog 5 Inch Worms 5/5 SA Supported DB Bent Over Rows 10 Alt. SDB Around the Worlds 10 Glute Bridges into… 2 ROUNDS 100m Suitcase Carry 5 Up-Downs 5/5 SA Upright Rows 10 SDB Curls 10 Alt. Lunges Workout – All AMRAP...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, but leave some room to...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 :30 Cal Row 10 Row Pike Ups 5 Hang Muscle Cleans Compete Power Clean (1.) 3×3 @60% (off blocks)*) *Barbell should be in the high hang position, at mid-thigh height. (Score is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 WORK / :20 OFF) MIN 1 – Bike (Increasing Speed) MIN 2 -Tempo Deadlifts MIN 3- Good Mornings / Glute Bridge-Ups MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike Extended Warm-Up – All EMOM x 9 MINUTES...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 7 | 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. We will...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Ski 50 Singles 7/7 Hang DB Snatches Compete 4 ROUNDS FOR TIME (Time) 30 Crossover Singles 20 Alt. DB Snatches (50/35) 10/8 Cal Ski (Score is Time) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull-Aparts 10 Lunge and Twists 5 Tempo Ring Rows (30X1) Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 5/5 Lateral Step Ups 20 Crunches 10 Scap Pull-Ups Skill – All Metcon (No Measure) EMOM x...Read More