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
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING PREP (4:00 MINUTES) 200m Run @ Mod Pace 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Toy Soldiers 25’ High Skips 200m Run @ Hard Pace Into… GENERAL WARM-UP AMRAP x 4 MINUTES 5 KB Deadlifts 5 KB Swings...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 10 Hand Over Hand Ring Row 10 Alt. Lunges 8/6 Cal Bike 6 Burpees 4 Box Step-Ups Into.. 1-2 ROUNDS (Time Permitting) 10 Scap Pull-Ups 10 Single DB Goblet Lunges 8/6 Cal Bike 6 DB Burpees 4 Box Step-Overs Skill – Performance EMOM...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate+ 3-Rep Ground to Overhead* *Option for Snatch or Clean & Jerk (Score is Weight) GOAL: RPE 6 | Mod-Light boys today only. We are greasing the groove…not looking to get buried under a barbell. You should...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 10 Tuck-Ups 10 Med Ball Good Mornings 10 Med Ball Ground to OH Compete 4 ROUNDS FOR TIME (Time) 15 GHD Sit-Ups 7 D-Ball Clean (150/100) or 7 Power Clean (225/155) (Score...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS :15 Single Unders :15 Jumping Groiners :15 Air Squats :15 Tuck Hold Into… SPECIFIC WARM-UP 2 ROUNDS :20 Double Under Practice 5 Clean Deadlift 5 High Hang High Pull 5 Hang Muscle Clean 5 Front Squats Strength – Performance Squat Clean...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength None. Chase the pump today with everything ya got. Bodybuilding FOR QUALITY* (Checkmark) 100 Straight Arm Banded Pull-Down 100 DB Floor Press (Mod) 75 DB Bent Over Rows 75 Strict Dips 50 Strict Pull-Ups 50 DB Strict Press (Mod) *Complete in order. Adjust Numbers as needed...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 Jog 5/5 Russian Step Ups 10 Narrow Stance Air Squat *After Warm-Up, spend 5:00 Warming Up Pistol Compete 3 ROUNDS (Time) 200m Run 20 Alt. Pistols (Score is Time) GOAL: RPE...Read More
