CrossFit Mettle and Honor – NC FLEX Explosive Strength Metcon (Weight) FOR QUALITY 40 Single Reps of Power Snatch or Power Clean + Overhead* *Loading Guidelines… 10 Reps – Light 10 Reps – Light-Moderate 10 Reps – Moderate 10 Reps – Moderate+ (Score is Weight) GOAL: RPE 7 | Grease the groove and make EVERY...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 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Balance Compete Squat Snatch (5×2) 1.) 5 SETS 2 Pause Squat Snatches* *Pause is Above Knee on both reps (Score is Weight)...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 30 Single Unders* 5 Tuck Rocks + 5 Hollow Rocks 10 Good Mornings 5 Below the Knee Deadlifts + 5 Deadlifts 10 Kip Swings *At the 4:00 mark switch to 15 Double Unders/Double Under attempts Strength – All Deadlift (1×5 @65%...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Box Squats (Moderate) MIN 2 – :40 Russian KB Swings (Moderate) (No Measure) GOAL: RPE 7 | If you’re feeling good and want to push this to mod-heavy or heavy…go for it. Love this combo! Bodybuilding...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 :30 Single Unders 5 Hang High Pulls 5 Hang Muscle Cleans 5 Tall Squat Cleans Compete Metcon (Weight) 1.) 5 SETS 2 Pause Squat Clean* + 1 Front Squat Pause is Above...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) Part 1) RUNNING WARM-UP (5:00 CAP) 200m RUN (Moderate Pace) Into… 25’ High Kicks 25’ Samson Lunge 25’ Ankle Roll Outs 25’ High Knees 25’ Butt Kickers Into.. 200m RUN (Hard Pace) Part 2) MOVEMENT WARM-UP AMRAP x 5 MINUTES 4 Lunge + Lunge +...Read More
CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 100-80-60-40-20 Cal Bike 30-30-30-30-30 Up-Downs 20-20-20-20-20 Hollow Rocks 10-10-10-10-10 Strict Pull-Ups (No Measure) GOAL: RPE 7 | This is a GREAT aerobic full body workout. Push the pace on the bike to a pace that makes you work for the cals. Bodyweight Movement...Read More
