CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5/5 Groiner Thoracic Rotations 5 Push Up to Pike 10 Samson Lunges + Twist Compete 1.) ON A 15:00 RUNNING CLOCK… (Weight) Build to a Heavy 8-Rep Back Alt. Rack Lunge *Must...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (3-3-3-3-3-3 Deadstop Deadlift*) *Sets 1 & 2 – Mod Sets 3 & 4 – Mod-Heavy Sets 5,6,7 – Heavy (Score is Weight) GOAL: RPE 8 | Barbell must stop for a full :01 count on the ground each time. No rebounding. No bouncing. Deadstop, homeslice!...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 SET :45 Bike (RPE 4/5) 8 BW Jefferson Curls 16 Alt. Scorpions 8 Scap Push-Up 16 Alt. Shoulder Taps Into… 1 SET :30 Bike (RPE 6/7) 8/8 BW Staggered Stance Good Morning 8/8 Single Leg Glute Bridge 8 Pike Push-Ups or Push-Ups Into… 1...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 1:00 Row (RPE 5-6) 10 Supinated Band Pull-Aparts 10 Banded Upright Rows 10 Tuck-Ups 5 Scap Depressions + Scap Retractions Into… 1-2 ROUNDS (Time Permitting) :30 Cal Row (RPE 7-8) 10 V-Ups 10 Straight Arm Banded Lat Push-Downs 7 Kip Swings Workout –...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 2-3 SETS FOR QUALITY (Checkmark) 2:00 Cardio Choice Immediately Into… 4:00 AMRAP of: 5 Pull-Ups 10 American KB Swings 15 Sit-Ups -No Additional Rest b/t Sets- (No Measure) GOAL: RPE 6 | Warm-Up, Primer, Sweat Sesh. Should be feeling GOOD here. Bodybuilding Metcon (Checkmark) 1.) AMRAP...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 :30 Bike 5 Muscle Clean 5 Front Squat 5 Hand Release Push-Ups Compete 1.) EMOM x 8 MINUTES (Weight) 1 Hang Squat Clean + 1 Front Squat + 1 Clean *Build to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 8 MB Front Squats 6 PVC Pass Throughs 4 PVC Hang High Pulls into… 2 ROUNDS 10 Box Jumps 8 MB Thrusters 6 PVC Around The Worlds 4 PVC Muscle Snatches Strength – Performance Squat Snatch (1.) Squat Snatch* 1×1...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 15 MINUTES (Weight) MIN 1 – 3-5 Back Squats (Mod-Heavy/Heavy) MIN 2 – :40 Max Push-Ups MIN 3 – :40 Box Jump* *Two-feet take-off, two-feet landing, step-down, rejump quickly after proper setup. (Score is Weight) GOAL: RPE 8 | If you can…go heavier on...Read More