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) 3 ROUNDS FOR QUALITY 1:00 Cardio Choice (Increase pace each round)* 5/5 Shoulder Circles Forward/ Backward 10 Single DB Upright Row** 10 Single DB Crush Curl** 5/5 Single DB Arnold Press** *Athletes choice to switch up the cardio piece in each round (run, bike, row,...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 8/8 RNT Split Squat 10 Bent Over “”Y”” Raises* 5 BB Push Press + :10 OH Hold *With Light DB or change Plates. In a bent over position, raise the arms above...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (7-7-7*) *Pausing Push Press Start Mod and Build to Mod-Heavy. Pause clearly for a :02 count in the bottom of the dip before continuing overhead. (Score is Weight) GOAL: RPE 8 | These are different. Taking the momentum out of the dip into drive....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 10 Groiner + Twist 5 High Hang High Pull 5 OHS Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat Snatch (Below Knee) -Rest as Needed...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-7*) *3-Position Pause Deadlift Start Mod and Build to Mod-Heavy. Lift starts with the bar off the ground at mid-shin (P1) then lift bar to below the knee and pause for :01 (P2) then lift bar to mid-thigh and pause for :01 (P3)…complete the lift...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Pace Bike into.. 2 ROUNDS 10 Alt. Groiners 10 Alt. Cossack Squats 10 Alt. Reverse Lunges 10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike Strength – All Back Squat (3×4 @ 11X1*) *Tempo Back Squat (11X1) Keep...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
