CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Great day for some Gymnastics practice. Go with your most challenging muscle up movement. COMPETE | PART 1 3 SETS (No Measure) 800m Run -Rest 3:00- 400m Run -Rest 2:00- 200m Run -Rest 5:00- (No...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Strong hamstrings are the KEY to healthy knees, jacked legs, and massive glute gains.Just remind yourself of that as your grind...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Use a moderate pace on the Run, Aim for unbroken or 2 Sets on the Deadlift and DB Push Press. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 30/25 Cal Row 20 Burpees...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS 25ft of… Toe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards) Straight Leg Kicks Quad Stretch + Reach Butt Kickers High Knees Bear...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12+ Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 5 of 6 for this cycle, which means it’s the last...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Toes to Bar and Burpees. Aim for unbroken on the Toes to Bar and set a consistent pace for the Burpees and Air Squats. COMPETE | PART 1 Back Squat (4×10@65%) (Score is Weight)...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB...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
