CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nonstop on the Box Jumps. Then smart quick sets on the first half. Goal is to be able to go unbroken on the second half! COMPETE | PART 1 Front Squat (3 SETS 3 Tempo...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 1 of 6. Focus on maintaining a controlled tempo on the back squats. This should be a brutal...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS...Read More
CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12-15 Slight Incline DB Bench Press (Myo Reps)* Rest 2:00 8-12/8-12 Single Arm DB Row (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds,...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth consistent pace on the Air Squats. Push the Row each round. This should be a hard effort and we should expect some drop off. COMPETE | PART 1 3 SETS (No Measure) 3-5 Ring...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) LINE DRILLS (1x Each) Jog (Down + Back) Quad Stretch + Reach (Down) Alternating Single Leg RDL (Back) Lunge + Twist (Down) Side to Side Lunge (Back) Carioca (Down + Back) Side Shuffle (Down + Back) Into… 2 ROUNDS 12 Alt Piked Toe Taps...Read More
CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max Sumo Deadlift ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far...Read More
