CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Bike 4 Scap Push-Ups (on hands or forearms) 8 Alt. Deadbugs 4 Up-Downs Into… AMRAP x 4 MINUTES :30 Bike 8 Banded Pull Aparts 4 Push-Ups 8 Sit-Ups Strength – All Bench Press (3×10*) *Build to a Moderate weight and...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 – NC FLEX Explosive Strength FOR QUALITY (Weight) 40 Single Reps of Power Snatch or Power Clean + Overhead* *Loading Guidelines… 10 Reps – Light 10 Reps – Light-Moderate 10 Reps – Moderate 10 Reps – Moderate+ (Score is Weight) GOAL: RPE 7 | REPS-REPS-REPS-REPS. Grease the groove and make EVERY...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 10 Ring Rows 10 Pike Shoulder Taps Compete FOR TIME* (Time) 24-21-18 Cal Bike 9-12-15 Chest To Bar Pull-Ups *50ft Handstand Walk after Each Round **Handstand Walk must break after...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 1:00 Row 10 Alt. Lunges* 5 BB Up and Overs** 20 Lateral Hops (Over Bar Optional) 5 Burpees *RND 2+3 complete Barbell Back Rack Lunges. **Barbell starts in the front rack, then push press to overhead and carefully lower down to...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Checkmark) 100m Heavy Sled Reverse Walk 25 Reverse Crunches* *From hollow position, pull knees into chest and then extend legs back out straight. Hold onto a rig upright with your hands. Perform slowly. -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 7 | Borrowing...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 5 MINUTES 30 Single Unders 6/6 Single Arm KB Swings 6 Air Squats Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 36 Crossover Singles 12/12 KB Hang Snatches (53/35) 24...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack + Toe Touch 5 Drop Squats* 5 High Hang High Pulls (empty BB) 5 Strict Press 10 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat...Read More
