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 – NC FLEX Strength 3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 Incline DB Twisting Curls (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aiming for sub 1:30 a round. Unbroken on the HSPU and Pistols. No more than 2 sets on the Pull-Ups. COMPETE | PART 1 4 SETS (Distance) :10 Max Distance Sprint -Rest 1:30 b/t Sets-...Read More
CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Tempo Back Squats (40X0) Rest 2:00 8-12 Hamstring Curl on Rower (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 3 of 6. The squats will test your grit here—hold the tempo and fight the urge to rush...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is a bike sprint every round, sub :45! Then see if we can get our hands on the barbell right away and unbroken. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: The shoulders are going to take a hit but we want to focus on the legs when we get to the Thrusters. Can we hit those unbroken even with the shoulder fatigue? COMPETE | PART...Read More
