CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s work on our Ring Muscle Ups. Aim to keep these unbroken along with the Deadlifts. COMPETE | PART 1 4 SETS (Time) 10 DB Snatch (50/35)(Arm 1) 25′ OH Walking Lunge (Arm 1) 25′...Read More

CrossFit Mettle and Honor – NC FLEX Strength 16-12-8 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | Everyone loves these split squats. Go heavier than you’ve used in prior weeks. We still want to be well...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on everything. Goal is unbroken on the Back Squats. 1-2 Sets on the Push-Ups. Push the Box Jumps and recover on the Sit-Ups COMPETE | PART 1 Power Snatch (ON A 10:00 RUNNING...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is going to get grippy but we should be thinking sets of 10 or more on the barbell. Consider (115/75). COMPETE | PART 1 FOR TIME* (Time) 3-2-1 Legless Rope Climbs 30-20-10 Cals C2...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R...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