CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Ring Muscle Up but do not go to failure. Use the Run to recover and try to keep a relaxed grip on the Step Ups. COMPETE | PART 1 AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. The final transition! 3s should feel so much more manageable than 4s. Be aggressive here and get these reps DONE! This is the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Short and sweet. Move fast, fast transitions and unbroken. Work on squat snatching the first OHS. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 8 Shuttle Run 50′ D-Ball Carry (150/100) 1-2 Legless...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Yoga Push-Ups MIN 2 – Samson Lunges MIN 3 – Floor Wall Slides MIN 4 – Alt. Deadbugs Into… AMRAP x 6 MINUTES :30 Cardio Choice 6/6 DB Floor Press 6/6 Single...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4 Inch Worms into… SPECIFIC WARM-UP 2 ROUNDS 5 Clean Deadlifts 5 High Hang High Pull 10 Elbow Punches 10 Strict Presses Strength – All Clean and Jerk (EMOM x 8 MINUTES...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6 SETS 4 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Go heavier than last week and maintain the tempo. Get it done. We will rest tomorrow, and we will transition to 8×3 next...Read More