CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:30- 8-10 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs) GOAL: RPE 7 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks...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 100m Run 10 Hang Muscle Cleans 5 Inch Worms Compete Power Clean (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Power Clean) (Score is Weight) GOAL: RPE 10 | Biggest lift...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. 90-90 Hip Rotations 5/5 Half Kneeling Hip Openers* 5/5 Moose Antlers 5 Up Dog to Down Dog *One knee on the ground w/the other knee up and foot planted pointed laterally. Slowly rock towards the leg that is out to the...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 4 MINUTES :30 Cardio Choice 1 (RPE 5/6) 10 Alt. Hollow Flutter Kicks 5 Up-Downs 5 KB Deadlifts Into… AMRAP x 4 MINUTES Cardio Choice 2 (RPE 5/6) 10 Alt. Russian Twists 5 Up-Downs 5 Russian KB Swings Workout – All 3 SETS...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 – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that...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 8 Kip Swings 6/6 DB Snatch Compete AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16/13 Cal Bike 16 Alt. DB Snatch 4 Bar Muscle Ups (Score is Rounds...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SOLO WARM-UP OPTION 2 ROUNDS 200m Run 8 Walking Lunges 8 Alt. Box Step-Ups* 8 Straight Leg Sit-Ups *Rnd 2 complete to higher box. Into… 2 ROUNDS 6 Box Jumps 8 Alt. BB Back Rack Alt. Lunges 10 Sit-Ups PARTNER WARM-UP OPTION IN TEAMS OF...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY* (Weight) 10-9-8…and so on down to 1 Bench Press Wide Grip Strict Pull-Up *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 8 | Not for time! Athlete choice whether you want to use DB...Read More