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 Functional Strength Back Squat (7-7-7-5-5-3-3-3*) *Box Squat Use a Mod weight for the 7s, Mod-Heavy for the 5s, and Heavy for the 3s. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Lower Body Push Bodyweight Movement Flow Metcon (Checkmark) EMOM x 10-15 MINUTES 1...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Alt. Step Back Lunges 5 Push Press 5 (Behind the Neck)Tall Split Jerks* *Bar starts from behind the neck, athlete starts on the toes. Initiate the movement by moving the feet...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS 10/10 1/2 Kneeling DB Strict Press (Mod) 10/10 DB Supported Row (Mod) 10/10 1/2 Kneeling KB Woodchops* *Use a mod-light KB start from the bottom on the kneeling side and bring the KB up and across the body with extended arms. -Rest...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 Glute Bridge Ups 5 Tempo Clean Deadlift (3131 5 High Hang High Pulls 5 Tall Power Cleans *Warm-Up does not have to be unbroken Compete Squat Clean (5 SETS 2 Squat...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-3:00 RUNNING DRILLS Running Drill Options: Walking Knees to Chest Calf Walk Bear Crawl Walking Spiderman Lunges INTO.. AMRAP x 3 MINUTES 8 Alt. Box Step-Ups 4/4 DB Around the World 4/4 Moose Antlers INTO.. AMRAP x 3 MINUTES 100m Run 5 Barbell Strict Press...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) EMOM x 9 MINUTES MIN 1 – :40 Bike (Light→Light-Mod→Mod) MIN 2 – :40 Banded Good Morning MIN 3 – :40 Deadbug Into… 1 ROUND* 1:00 Mod-Hard Bike Pace *This is a test round to have a target goal to aim for in the workout....Read More
