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 Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Do not bounce out of the bottom of the squat. We want control throughout the rep....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. At this weight we should be able to perform a fast Ground to OH (almost like a close grip snatch) to get the bar quickly to the back rack. Try to push...Read More
CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Strict Chest-To-Bar Pull-ups -Rest 1:00- 8-12 Strict Shoulder Press -Rest 2:00 b/t Sets- (Score is weight on Shoulder Press)GOAL: RPE 8 | Back-to-back upper body days to start week 5. We are looking for tough, quality sets here, but nothing quite close to...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Recover on the Run. Let’s focus on the Toes to Bar today and aim for unbroken. Try to be consistent with the amount of pulls on the Rope Climbs. COMPETE | PART 1 Front Squat...Read More
CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8-6-4 Bench Press (Fat Gripz Optional)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Final time seeing this primer piece this cycle. Let’s get to about 1-2 reps short of failure on the final set of four! Enjoy....Read More
