CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Mod Row 10 Good Mornings (BW or BB) 8 Med Ball Front Squats 6 Seated Med Ball Strict Press Into… AMRAP x 4 MINUTES :30 Hard Row 10 Barbell Jefferson Curls 8 Med Ball Thrusters 6 Piked Push-Ups Strength –...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

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (6-6-6*) *Start Mod and Build each set to Moderate-Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week 2 of 10-6-2 Cycle. GOAL: RPE 7 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 Single...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 6 Alt. Groiners on Box 4 Jefferson Curls 6 Kang Squats Into… 2 ROUNDS 6 Vertical Jumps 4 Cat/Cows 6 Hang High Pulls w/Empty Barbell Into… 2 ROUNDS 6 Alt. Step-Ups + 6 Box Jumps 4/4 Moose Antlers 6 Cuban Presses w/Empty Barbell...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 | Make your Burpees Over the Bar automatic. Eventually, these need to feel like you are going for a jog. NOTES: On paper, this workout looks tough; but in reality...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 5 Cat/Cows 10 Tib Raises :30 Squat Hold 10 Alt. Bird Dogs Into… 3 ROUNDS 200m Run → 150m Run → 100m Run 4 Inch Worms w/Push-Up 4 Empty Barbell Cuban Presses 4 Empty Barbell Up + Overs* *Front Rack to Back Rack...Read More

CrossFit Mettle and Honor – NCCOMPETERead 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) Stretching Metcon (Checkmark) 2 SETS ON A 10:00 RUNNING...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike EZ → MOD → Workout Pace :20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups 10-15 Sit-ups 10 False Grip Ring Rows Skill – Performance Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Ring Muscle-Ups* *Options…...Read More