CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Athlete Choice! Warm-Up as needed for the Pause Front Squats. Compete Metcon (Weight) 3 SETS 3 Pause Front Squats (Score is Weight) GOAL: RPE 6 | Light Prep work before the NCFIT Workout today. Hold a :02...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Cardio Choice 3/3 Lunges* 3 SA Hammer Curl + DBL Hammer Curl** 3 SLOW Leg Lifts *2nd Round: Add the empty barbell to the back rack. **1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer...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 – NC FLEX Functional Strength Push Press (10-10-10) (Score is Weight) GOAL: RPE 6-7 | Goal is to hit 3 consecutive sets of 10 @ Moderate or Moderate+ load. Try to start with the same or better for the 10 from last week. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20 KB...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10/8 Cal Bike 10 Good Mornings 20 Single Unders 10 Ring Rows Into… 1 ROUND 10/8 Cal Bike 5 Jefferson Curls 10 Single-Single-Doubles 10 Jumping Pull-Up Negatives Into… 1 ROUND 10/8 Cal Bike 10 Deadlifts 20 Double Unders 5 Scap Pull-Ups + 5...Read More
CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up 5 Minute AMRAP (No Measure) Jog down and back length of gym 10 Step Ups 5 Up downs 10 PVC perfect deadlifts Strength Deadlift (5X7) Wendler Week 1 Workout Speed ladder Drills (Time) We are working to improve foot work and explosivenessRead More
CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Bodyweight Movement Flow FOR QUALITY (Checkmark) 50 Strict Pull-Ups 75...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 :30 Row 20 Shoulder Taps 5 Push-Up to Pike Compete Metcon (Time) 3 ROUNDS 15/12 Cal Row 50ft Handstand Walk* *Handstand Walk is 25ft down and 25ft back. Must come down at...Read More
