CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Cossack Squats 5 Hang Muscle Snatch 5 Snatch GripPush Jerks Compete Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 3-Rep Power Snatch) (Score is Weight) GOAL: RPE...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 5/5 Moose Antlers 8 Scap Pull-Ups 6 Push-Up to Pike :10/:10 Top and Bottom Ring Dip Hold Into… AMRAP x 5 MINUTES 5 Up Down to Target* 5 False Grip Ring Rows 5 V-Ups *Switch to Burpees halfway through Skill –...Read More
CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Distance) ON A 30:00 RUNNING CLOCK… Bike for Meters (Score is Meters) GOAL: RPE 6 | One single, controlled pace the entire 30min. Focus on nasal breathing. Never let you pacing get 5% faster or 5% slower than your 30min average. Today is a fun...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS 10 Box Squats (Heavy) Max Strict Dips 1:30 Plank Hold -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Heavy for 10 means that you are cold sweating...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toes Touch Jumping Jacks 10 Glute Bridges 5 Barbell/DB Push Presses Compete Bench Press (3-3-3-3-3) (Score is Weight) RPE 8...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Alt. Step-Ups 10 Calf Raises into 10 Bunny Hops 6 Cat/ Cows 6 Elbow Punches INTO… AMRAP x 3 MINUTES 5 Clean Deadlifts 20 Single Unders 5 Box Jumps...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 200m Run 10 Cat Cows 10 Alt. KB Slides 10 KB Deadlifts 10 Scap Pull-Ups :20 Dead Hang Workout – Performance Metcon (Time) 3 ROUNDS FOR TIME 400m Run 21 Toes to...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Functional Strength Athlete Choice! Pick any lift that feels good today for you and do it! Five sets total for your assignment… SET 1&2 – Progressive Warm-Up Sets (Light to Mod-Light) SETS 3,4,&5 – Lift by Feel…if...Read More
