CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row @Easy(EZ) pace GOAL: RPE 4-5 | Keep the same pace on the Row as last week. NOTES: This part of the progression for the 40 minute EMOM of Row and Cindy. Stay smooth on those...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (2-2-2*) *Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week. (Score is Weight) Week 3 of 10-6-2 Cycle. GOAL: RPE 9 Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Alt. Groiners + Twist 5 Bootstrappers 10 Kneeling Lat Stretch* 5 Scap Pull-Ups + 5 Kip Swings 10 Tuck Ups *Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Ski @Easy(EZ) pace GOAL: RPE 4 – 5 | Practice recovering while performing your 50 DU NOTES: This workout introduces the concept of interference. That is, movements that use similar muscle groups. In this case, both...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (2-2-2*) *Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week. (Score is Weight) Week 3 of 10-6-2 Cycle. GOAL: RPE 9 Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 1-2-3-and so on… Up-Downs Air Squats Push-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Snatch Grip Deadlifts 7 PVC Pass Thrus 6 Alt. PVC Around the Worlds 5 PVC Scarecrow Snatches Strength – All Metcon (Weight) 5 SETS* 1 Snatch Pull...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) WARM-UP 2 ROUNDS 6 Alt. Deadbugs 6/6 SA DB Lat Raise (Light Weight) 4/4 DB Around the World Into… 3 ROUNDS 30 Big Jump Single Unders* 6/6 SA Ring Row 6 Scap Pull-Ups 6/6 SA Deadlift * Can transition to Double Unders in the 2nd...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row/Run/Bike @Easy(EZ) pace GOAL: RPE 4 | You should have exactly the same score each AMRAP. NOTES: A little legs and shoulders to end the week. Try and land at the bottom of a squat for...Read More