CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike → :45 Bike → :30 Bike* 5/5 DB Windmills 10 Alt. Lunges w/PVC Pass Thru 5 Jumping Air Squats w/PVC Overhead *As the Bike time decreases, let’s increase the RPM! Strength – All Power Snatch (8-6-4-8-6-4*) *Start Light-Mod and build to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: Bike 1:00 EZ 1:00 MOD 1:00 Hard 1:00 EZ 1:00 Hard GOAL: RPE 5 | Keep your transition between movementsRead More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (5×5*) *Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics. (Score is Weight) Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) 3-5 SETS 3:00 Bike,...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) TABATA, 8 ROUNDS :20 ON // :10 OFF MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Single Unders MVMT 4 – Scap Pull-Ups Into… 1-2 ROUNDS (Time Permitting) 200m Run 8 False Grip Vertical Ring Rows* 12 Alt. Lunges →...Read More

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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3:00 Row Into… 2-3 ROUNDS 50’ Light KB Goblet hold Walking Lunges 3/3 Single Leg Bridge-Ups at a 30X3* Tempo :45 Plank Hold *This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: AMRAP x 10 MINUTES 10 Box Step Ups 5 Up-Downs 5 Strict Pull – Ups GOAL: RPE 6 | 3 Rounds/SET. NOTES: The next cycle will include lactate threshold workouts. We are moving towards that pace with...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 20:00 of continuous work. Prioritize nasal breathing. (No Measure) Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform a Full-Body Yoga...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (5×5*) *Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics. (Score is Weight) Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) 3-5 SETS 3:00...Read More