CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2 Big sets on the Wall Balls. Don’t try to win the workout here. Focus on big sets on the barbell without resting too long between breaks. COMPETE | PART 1 EMOM x 36 MINUTES...Read More

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank...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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Handstand Push-Ups. Aim for 2 Big sets or unbroken. Try to keep the Strict Pull-Ups and the DB Deadlift to 2-3 quick sets. COMPETE | PART 1 6 SETS (Weight) Complete 1...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (AMRAP – Reps) Max Strict Chest To Bar Pull-ups -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...Read More