CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Lunge + Lunge + Air Squat MIN 2 – Crossbody Mountain Climbers MIN 3 – Box Jumps MIN 4 – Barbell Upright Rows Strength – Performance High-Hang Clean (1.) High Hang Squat Clean*...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS Max Reps DB Front Squat (AHAP)* *Superset with 7/7 Staggered Stance DB RDLs and 15 Perfect Dips -Rest as Needed b/t Sets (Score is Weight on DBs) FOCUS: RPE 9 | HEAVY Boys and Girls. Figuring out how to clean the DBs...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 5 Hang Muscle Snatch 5 Snatch Grip Push Jerk 10 Groiners + Twist Compete Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 1-Rep Power Snatch) (Score is Weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 10 Arm Haulers 5/5 Moose Antlers 10 Scap Push-Ups + 10 Alt. Shoulder Taps Into… 2 ROUNDS 100m Run 10 Push-Ups 10 Barbell Strict Press Strength – All Push Jerk (5×5 (60%)*) *Based off 1RM Clean & Jerk. Stay at 60%...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 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 8/8 Single Arm DB Deadlift 8/8 Single Arm DB Hang Power Clean 8 Alt. Box Step-Ups 16 Alt. Deadbugs Into… 1 ROUND 10 Single DB RDL 10 Alt. DB Hang Power Clean 10 DB Goblet Alt. Box Step-Ups 10 Sit-Ups Workout – Performance...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 20 Alt. Shoulder Taps 5 Push-Up to Pike 10 Banded Dante Rows Compete Metcon (No Measure) 5 SETS Strict HSPU* (Deficit Optional) 10 Barbell/DB Strict Press* 10 Barbell/DB Bent Over Row -Rest...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS Cardio Choice* *SET 1 – 5:00 (5:00 Smooth Pace) SET 2 – 6:00 (Hold 5:00 Smooth Pace) SET 3 – 7:00 (Hold 5:00 Smooth Pace) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 7 | This should be progressively more challenging due...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Bike (RPE 6) 20 Single Unders 8 Plank to Pikes 8 Single Ring Ring Rows Into… 1 ROUND :30 Bike (RPE 8) 10 Single-Single-Double Unders 8 Up-Downs 8 Ring Rows Into… 1 ROUND 20/15 // 15/12 Cal Bike (1:00 Cap) 20 Double...Read More