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
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken on all movements. How hard can we push the pace and transition! COMPETE | PART 1 Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups...Read More
CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Strict Press) (Score is Weight) GOAL: RPE 10 | You may not need the full 15-20 minutes today. It will probably only take a few sets to get to those tough working sets here,...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS (No Measure) 400m Run 2/2 KB or DB...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 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 – NC FLEX Strength 2-4 SETS (Weight) 12-16 Cuban Press (Moderate) -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time. (Score...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Longer grind. Think big sets on the KB Swings but don’t burn out the grip. Non stop on the Snatches and Burpees, aim for unbroken. Make sure to be able to hold the same pace...Read More
