CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 10 Alt. Groiner Mountain Climbers 5 Burpees 5 Air Squats + 5 Jumping Squats 10 BB Good Mornings 5 BB Back Squats Strength – All Back Squat (1×3 @ 70% 1×3 @ 80% 1×3+ @ 90%) *Based off of 90% of...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 Strokes (Arms Only) 10 Strokes (Legs Only) 10 Strokes (Full Strokes) 10 Boot Strappers 10 Samson Lunge + Twist Compete Metcon (Distance) ON A 25:00 RUNNING CLOCK Max Distance Row (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY* (Weight) 10-9-8…and so on down to 1 Bench Press Wide Grip Strict Pull-Up *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 8 | Not for time! Athlete choice whether you want to use DB...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cardio :20 Plank* 10 Lunge + Twist 10 Scap Pull-Ups into… 1 ROUND 10 Box Step Ups* 5 Ring Rows*** :10 Ring Support Hold :10 Bottom of Ring Dip Hold into.. 1 ROUND 6 Box Step Ups (Build to Workout Height) 5...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) 1 ROUND :45 Bike 10 Calf Raises 30 Single Unders 5/5 Moose Antlers Into… 1 ROUND :45 Bike 5/5 Single Leg Good Mornings 30 Double Unders or :30 Practice 5 Push-Up to Pike into… 1-2 ROUNDS (Time Permitting) :30 Bike 10 Supinated Band Pull-Aparts 5/5...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 SETS* 3 Clean Deadlift 3 Hang Clean Pull 3 Hang Muscle Clean 3 Front Squat 3 Push Press *Empty BB. Perform each set Unbroken -Rest :30 b/t Sets- Compete Metcon (5 Rounds for...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 7 Pause Box Squats (Mod-Heavy)* *Pause in the down position with tension held for a clear :02 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Think more about the intention of the pause than the...Read More