CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We saw this before, nothing new or special here. Unbroken and fast, see if you can beat your score from a couple months back! COMPETE | PART 1 Back Squat (3×10@75%) (Score is Weight) GOAL:...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 – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side...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 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: Consistent pace for the Box Jumps and Plate G2OH (45/25). Sprint the bike we want it to be hard effort that we see drop off. COMPETE | PART 1 Metcon (Time) 3 ROUNDS 7 Snatch...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into…...Read More
CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy) -Rest 3:00-4:00 b/t Sets- ) *Immediately following your third 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 | Just some good old-fashioned heavy...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’re going to build to a Mod-Heavy 5-Rep Front Squat for the Strength. We’re going to keep the light barbell today. Unbroken on the barbell every round. We want this to be a true sprint....Read More
