CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-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 grab a lighter pair of DBs...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on all movements. If there’s anywhere to break it will be in the Wall Balls but this should be a fast drop and then right back into it. Sumo DL stays unbroken...Read More
CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy)) -Rest 3:00-4:00 b/t Sets- *On the last set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Last time seeing these library deadlifts this...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time...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 the first half, sprint the last half! Main focuses are the Bike and Pull-Ups. COMPETE | PART 1 Back Squat (5×4@86-88%) (Score is Weight) GOAL: RPE 8 | Building up. Continue to...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Most of us know the drill here! In the Strength we want to go a little heavier than the workout. In the Workout, we should be aiming to finisher heavier than last time or the...Read More
CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Sets of 3 should allow for a slightly bigger jump this week. Take a chance, respect the tempo, and get it done! Bodybuilding...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
